Running 45min - 4 weeks (being able to run 30min)

Intermediate 4 weeks 3x/week
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As a prerequisite for this plan, you should already be able to run for 20 minutes without stopping. We will start the plan by alternating running and walking, to get your muscles and joints used to low-intensity exercise and progressively, as the days go by and you make progress, you will end up able to run 45 minutes without stopping. Which means you will have achieved your goal.

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

Week 1 - Successfully run for 45 minutes in 3 stages

Run the time indicated in 2 or 3 fractions with a "walking" recovery (very slowly, if necessary)

  • 01. Run 30 minutes in 2 phases
  • 02. Run 30 minutes continuously
  • 03. Run 45 minutes in 3 phases of 15 minutes

Week 2 - Successfully run for 45 minutes in 2 stages

Continue to run the indicated time in 2 or 3 splits with a "walking" recovery (very slowly, if necessary)

  • 04. Run 40 minutes in 3 phases
  • 05. Run 45 minutes in 3 phases
  • 06. Run 45 minutes in 2 phases

Week 3 - Successfully run for 45 minutes in 3 stages with 1 minute’s recovery

You’ll make progress with rest periods in shorter sessions. Don’t worry about running slowly to finish without too much fatigue.

  • 07. Run 45 minutes in 2 phases
  • 08. Run 45 minutes in 2 phases
  • 09. Run 45 minutes in 3 phases of 15 minutes

Week 4 - Successfully run for 45 minutes continuously

That's it, you’re in the last week of training. You’ll be able to run 45 minutes continuously. Follow the alternate running and walking of recent sessions. Have a good week.

  • 10. Run 45 minutes with a 30 seconds break
  • 11. Run 45 minutes in 3 phases of 15 minutes
  • 12. D-Day: Successfully run 45 min continuously!

Coach advice

"You want to be able to run 45 minutes without stopping: it’s a very respectable goal. We will help you through an adapted training programme. Don’t worry about your speed or your pace - the important thing is to enjoy it."
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