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

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll alternate between 6 minutes of running and 2 minutes of walking, for a total of 4 repetitions.

Once you've finished your 30 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

WELL DONE, you've made it through your first session! Remember to drink as soon you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll alternate between 8 minutes of running and 2 minutes of fitness walking, for a total of 4 repetitions.

Once you've finished your 38 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

WELL DONE, you have increased your running time! Remember to take on fluids as soon as you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll alternate between 10 minutes of running and 3 minutes of fitness walking, for a total of 3 repetitions.

Once you've finished your 36 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

WELL DONE, you have increased your running time! Remember to take on fluids as soon as you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll alternate between 12 minutes of running and 3 minutes of fitness walking, for a total of 3 repetitions.

Once you've finished your 42 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

The day's session will last 57 minutes.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

CONGRATULATIONS, you've finished your second week! Remember to take on fluids as soon as you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 15 minutes, then walk for 3 minutes, then run for 10 minutes, then walk for 2 minutes and finish with another 10-minute run.

Once you've finished your 40 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

The day's session will last 55 minutes.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to drink a lot after the session and during the next few hours because the body loses a lot of water which needs to be quickly replenished.
You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 20 minutes, then walk for 3 minutes, then run for 10 minutes, then walk for 1 minute and finish with another 5-minute run.

Once you've finished your 40 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

The day's session will last 54 minutes.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

WELL DONE, you're starting off on the right foot! Remember to take on fluids as soon as you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 20 minutes, followed by 3 minutes of walking, followed by 20 minutes of running.

Once you've finished your 43 minutes alternating between running and walking, you will walk slowly for 5 minutes to help with your recovery and thereby reduce any stiffness.

The day's session will last 58 minutes.

During the different running phases, the key is to breathe comfortably regardless of your speed:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

After 10 minutes of fitness walking, you will attain the objective and run for 30 minutes non-stop. Finish with 5 minutes of active recovery walking to help with your recovery.

The day's session will last 45 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

It is very important to drink a lot after the session and during the next few hours because the body loses a lot of water which needs to be quickly replenished.
You can also do some light stretching at the end of your training.