Keeping fit (being able to run 40 min ; with empty stomach trainings)

Intermediate 4 weeks 3x/week
article rating 4.8/5 77

This programme is aimed at people who want to keep fit, get slimmer or stabilise their weight, and who can already run 30 to 40 minutes non-stop.
This programme trains you up gradually, so as to get your muscles and joints used to low-intensity exercise.

Ideally, you should do your training on Tuesdays, Thursdays and Saturdays so as to spread them out evenly throughout the week.

You should also try to do one session a week on an empty stomach.
That is, to run in the morning before eating anything.
This will help you burn up more fat, but it's a method that should be used sparingly. Follow the programme carefully to get your body used to this method.

When you get back from your training, have a healthy breakfast, following the advice given by our nutritionist.

You need to have Decathlon Coach application to launch this program !

Week 1 - Introduction to training on an empty stomach

For your first session on an empty stomach, it's a good idea to pick a route you can do in short loops so as to be able to cut it short if you start feeling unwell.
You should also take a lump of sugar or a gel to eat in case your head starts spinning or you get a craving.

  • 01. Running for 30 min
  • 02. Running for 40 min
  • 03. Running for 30 min on an empty stomach

Week 2 - Speed up at the end of the outing

One of the training sessions will contain a faster phase. You shouldn't sprint, just go a little faster than usual while staying at an easy pace.

If you have a heart rate monitor, the fastest phase will be at around 80% cardio.

  • 04. Running for 45min.
  • 05. Running for 40 minutes with 5 minutes of faster running
  • 06. Running for 40 minutes on an empty stomach

Week 3 - We continue the training, increasing the durations

One of the training sessions will contain a faster phase. You shouldn't sprint, just go a little faster than usual while staying at an easy pace.

If you have a heart rate monitor, the fastest phase will be at around 80% cardio.

  • 07. 50 minutes continuous running
  • 08. Running for 40 minutes with 5 minutes of faster running
  • 09. Running for 50 minutes on an empty stomach

Week 4 - 1 hour on an empty stomach!

This is the last week and you're going to be able to run for 1 hour on an empty stomach!

  • 10. Running for 1 min non-stop
  • 11. Run for 50 minutes with 5 minutes of faster running
  • 12. Running 1 hour on an empty stomach

Coach advice

"It is imperative to combine physical activity with a healthy lifestyle by eating and drinking properly. It's this combination of sport + nutrition that'll keep you fit, stabilise your weight and tone up your figure over the long term. Go ahead and read our tips in the advice section."
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