Run for 30 mins - 4 weeks (being able to run for 15 mins)

Beginner 4 weeks 2x/week
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To do this plan, you must be able to run for 15 minutes without stopping.

We're going to start out the programme by alternating between running and walking, to get your muscles and joints used to gentle, gradual exercise.

As the days go by and you progress, you'll be able to run for 30 minutes without stopping. In this way, you will fulfil your objective.

Ideally, you should do your training on Wednesdays and Saturdays to give your body the time it needs to get used to this new sports practice.

Before you begin, visit your doctor for a check-up to make sure you have no medical condition that may prevent you from making the physical efforts demanded in running.

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

Week 1 - The right pace is the pace at which you feel comfortable.

Starting is the hardest part, but we're right here by your side to help and encourage you!

  • 01. Run and walk for 45 mins
  • 02. Run and walk for 53 mins

Week 2 - The important thing is to run.


Stay motivated and you will improve!

  • 03. Run and walk for 51 mins
  • 04. Run and walk for 57 mins

Week 3 - The improvements are already becoming apparent.

Don't try to go any faster, the running times are now going to increase gradually!

  • 05. Run for 15 mins followed by 2 x 10 mins of walking
  • 06. Run for 20 mins then 10 mins then 5 mins with walking

Week 4 - Success is within sight!

That's it! If you've been following the programme properly, you should be able to run for 30 minutes without stopping.
See how much good it's done you to take up running!

  • 07. Running 2 x 20 mins with walking
  • 08. Run for 30 mins non-stop

Coach advice

"Run for 30 minutes without stopping, we will help you with a specially adapted sports regime. Don't worry about your speed. What's important is that you enjoy yourself!To start this programme, you must be able to run for 10 minutes without stopping."
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