Completing your first 7 km run - 8 weeks

Intermediate 8 weeks 2x/week
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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.

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

Week 1 - Let's go!

The most difficult thing is to get started, but we are here to help you and encourage you!

  • 01. Run 2 km without stopping (28min)
  • 02. Run 3 km without stopping (35min)

Week 2 - Objective: run for 3.5 kilometres

Don't try to go too quickly. The key is to attain your objective while enjoying yourself.

  • 03. Run 3 km without stopping (35min)
  • 04. Run 3.5 km without stopping (38min)

Week 3 - Objective: run for 4 kilometres

Remember to breathe comfortably during the running phases.
you should be able to speak while running!

  • 05. Run 3 km without stopping (35min)
  • 06. Run 4 km without stopping (41min)

Week 4 - Objective: run for 4.5 kilometres

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.

  • 07. Run 4 km without stopping (41min)
  • 08. Run 4.5 km without stopping (44min)

Week 5 - Objective: run for 5 kilometres

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!

  • 09. Run 4 km without stopping (41min)
  • 10. Run 5 km without stopping (48min)

Week 6 - Objective: run for 5.5 kilometres

We continue gradually increasing the longest outing to get to 7km.

  • 11. Run 4 km without stopping (41min)
  • 12. Run 5.5 km without stopping (51min)

Week 7 - Objective: run for 6 kilometres

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!

  • 13. Run 4 km without stopping (41min)
  • 14. Run 6 km without stopping (54min)

Week 8 - Objective: run for 7 km.

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!

  • 15. Run 2 km without stopping (28min)
  • 16. Run 7 km without stopping (56min)

Coach advice

"You want to be able to run 7 kilometres. We'll help you achieve this with a sports training programme suited to your level of ability. Don't worry about your speed or pace. The most important thing is to enjoy yourself!"
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