Running 45min - 6 weeks (being able to run 30min)

Beginner 6 weeks 2x/week
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As a prerequisite for this plan, you should already be able to run for 30 minutes non-stop.

We will start the plan by alternating running and walking, to get your muscles and joints used to low-intensity, progressive exercise.

As the days go by and you make progress, you will be able to run for 45 minutes non-stop. Which means you will have achieved your goal.

Ideally, arrange to train on Wednesdays and Saturdays, to give your body time to get used to this new regimen.

Before you start, you should see your doctor, to make sure you do not have a medical condition that could prevent you from putting in the exertion required for running.

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

Week 1 - A gradual start

The toughest part is starting, but we are here to help and encourage you!

  • 01. Run for 35 min in 2 phases
  • 02. Run for 30 min continuously

Week 2 - Increase the number of series.

If you stay motivated you make progress!

  • 03. Run for 45 min in 3 phases
  • 04. Run for 40 min in 3 phases

Week 3 - Gradually increase your running time.

Don't try to go faster, your running times will gradually increase!

  • 05. Run for 40 min in 3 phases
  • 06. Run for 45 min in 2 phases

Week 4 - Continue to gradually increase your running time.

You have done more than half, so keep up the good work!

  • 07. Run for 45 min in 2 phases
  • 08. Run for 45 min in 2 phases

Week 5 - Decrease your recovery time.

Your goal is in sight, be confident!

  • 09. Run for 45 min in 2 phases
  • 10. Run for 45 min in 2 phases

Week 6 - Run for 45 min non-stop.

There, if you have followed the plan properly you should be able to run for 45 minutes non-stop.
See how running does you good!

  • 11. Run for 45 min in 3 phases
  • 12. Run for 45 min continuously

Coach advice

"You want to be able to run for 45 minutes non-stop. This is already a perfectly honourable goal. We will help you by instructing you as to suitable exercise. Don't worry about your speed or pace, the important thing is to enjoy it."
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