Walking and running for 30 mins (10x 30s running)

Beginner 30 minutes
article rating 4.6/5 1203

After 15 minutes of power walking to prepare your muscles for exercise, you will alternate 30 seconds of running and 30 seconds of power walking for a total of 10 minutes.

When you have finished your 10 minutes of alternate running and walking, you’ll do 5 minutes of slow walking to help recover with fewer aches.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    15 minutes power walking
  • 02
    10 minutes of walking and running alternating every 30 seconds
  • 03
    5 minutes slow walking

Coach advice

"When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%."
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