Running 20min - 6 weeks (beginner)

Beginner 6 weeks 2x/week
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We’ll get things moving by alternating running and walking, to get your muscles and joints used to a little low-intensity progressive exercise.

As the days go by and you make progress, you will be able to run 20 minutes without stopping.
But this is only the beginning, you don’t need to stop there and can follow a new plan to progress even further and take on new challenges.

Ideally, you will do your training on Wednesdays and Sundays, allowing time for your body to get used to this new sport.

Before you begin, get a medical check-up with your GP to make sure you’re not suffering from any medical condition preventing you from making the physical effort required by running.

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

Week 1 - Successfully run 15 minutes alternating walking and running

The hardest part is getting started, but we’re here to help and encourage you!

  • 01. Alternate running and walking for 25 minutes
  • 02. Alternate running and walking for 30 minutes

Week 2 - Successfully run 20 minutes alternating walking and running

Stay motivated and you’ll make progress!

  • 03. Alternate running and walking for 30 minutes
  • 04. Alternate running and walking for 35 minutes

Week 3 - Successfully complete 24 minutes alternating walking and running

Don’t try to go any faster; your running times will gradually improve!

  • 05. Alternate running and walking for 30 minutes
  • 06. Alternate running and walking for 43 minutes

Week 4 - Successfully manage 30 minutes of alternate walking and running

The sections you run will last longer than a minute, so don’t start off too fast!

  • 07. Alternate running and walking for 42 minutes
  • 08. Alternate running and walking for 48 minutes

Week 5 - Successfully run 2 x 10 minutes without stopping

At the end of this week, you'll be able to run 10 minutes without stopping.
See how much you’ve progressed since your first session!

  • 09. Alternate walking and running for 50 min
  • 10. Run 2 sessions of 10 minutes without stopping

Week 6 - Run 20 minutes continuously

That's it, if you’ve followed the plan, you should be able to run 20 minutes without stopping.
See how good running makes you feel!

  • 11. Run 15 then 10 minutes without stopping
  • 12. Run 20 minutes continuously

Coach advice

"You want to "learn" to run, so we'll help you through an adapted sports plan. To succeed, you also need to have an appropriate lifestyle, ie suitable food and drink. And it’s this combination (sport + nourishment) that will help you succeed in your challenge."
Want to move with Decathlon Coach? ;)
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