To follow this plan, you must be able to run for 15 minutes without stopping.
During the course of your sessions, you will cover gradually increasing distances.
The walking phases before and after each running phase increase the overall time you spend exercising.
As the days go by and you progress, you'll be able to run 7 km. In this way, you will fulfil your objective.
Spread out your sessions evenly by scheduling one at the weekend and another in the middle of the week.
The most difficult thing is to get started, but we are here to help you and encourage you!
Don't try to go too quickly. The key is to attain your objective while enjoying yourself.
Remember to breathe comfortably during the running phases.
you should be able to speak while running!
Halfway through the preparation, you can already run 8.5 km in 2 sessions. By the end of the preparation, you will be able to run 7 in one go.
Don't forget to do some light stretching exercises after the session. If you have the time, don't hesitate to do some additional core strength exercises!
We continue gradually increasing the longest outing to get to 7km.
It may be tempting to do an additional kilometre to attain the 7 km target, but this would be unwise. Don't worry, you will be ready for the objective!
To be in shape on the day of the objective, we reduce the time of the first session. Don't do any more, there is no point!