Running 30min - 6 weeks (being able to run 15min)

Beginner 6 weeks 1x/week
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To follow this programme, you should already be able to run for 15 minutes without stopping.
It's also a good idea to have visited your doctor for a check-up, to make sure you have no medical condition that may prevent you from running.

Each training session starts with 10 minutes of fitness walking to gently warm up your body. They end with 5 minutes of slow walking to warm down again. These walking phases also add to the total duration of your physical activity.

In this programme, the point is not to run fast. In fact, it's very important to make sure you run at an easy breathing pace. You should be able to talk as you run.

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

Week 1 - 25 minutes of running spread out over 5 intervals!

The sessions always start and finish with walking. That way, you increase the duration of the effort without increasing the amount of stress on your joints. Walking's also a good way to warm up gradually and then warm down again at the end.

  • 01. 5x5min running

Week 2 - 30 minutes of running in 3 intervals

During these sessions, you should still be able to talk during the running phase. In this programme, what counts is the duration of the effort, not the speed at which you go.

  • 02. 3x10 minutes running

Week 3 - 30 minutes of running in 2 intervals

After increasing the running time, we reduce resting time. You can do it - just don't run too fast!

  • 03. 2x15min running

Week 4 - 35 minutes of running in 2 intervals

Same thing again, keep your breathing easy (you should be able to talk while running) and you'll make it!

  • 04. 20 + 15min running

Week 5 - 40 minutes of running in 2 intervals

Take every opportunity you can in everyday life to do physical activity: take the stairs (not the lift), walk to do the shopping, go by bike, go hiking...

  • 05. 2x20min. running

Week 6 - 30 minutes of non-stop running

Time to run 30 minutes without stopping. Don't set off too fast, stay in easy breathing mode and you'll make it!

  • 06. 30 minutes of non-stop running

Coach advice

"You're able to run for 15 minutes and you want to go for longer. This programme will help you get to a level at which you can run for 30 minutes."
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