Running 1 hour - 4 weeks (being able to run 45min)

After 30 minutes continuous running, you will take 3 minutes to recover by walking.

You will head off for 15 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

During a split run, your speed is not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

You will run for 40 minutes non-stop.

You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 30 minutes continuous running, you will take 3 minutes to recover by walking.

You will head off for 20 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 30 min continuous running, you will walk for 3 minutes to recover.

You will head off for 30 minutes continuous running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 35 min running, you will walk for 3 minutes to recover.

You will head off for 25 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 40 minutes continuous running, you will take 3 minutes to recover by walking.

You will head off for 20 minutes running. You will finish with 5 minutes gentle walking to make recover easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 45 minutes continuous running, you will take 3 minutes to recover by walking.

You will head off for 15 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 20 min continuous running, you will walk for 1 minute to recover.

You will then continue this "20 min running + 1 minute of recovery" sequence twice for a total of 3 repetitions.

You will finish with 5 minutes gentle walking in order to facilitate recovery and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 15 minutes continuous running, you will take 1 minute to recover by walking.

You will then continue with this "15 minutes running + 1 minute recovery" sequence 3 times for a total of 4 repetitions.

You will recover with 5 minutes gentle walking in order to facilitate recovery and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 40 minutes continuous running, you will take 1 minute to recover by walking.

You will head off for 20 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 50 minutes continuous running, you will take 1 minutes to recover by walking.

You will head off for 10 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 1 hour continuous running, you will finish with 5 minutes gentle walking to facilitate recovery and therefore feel less sore.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

WELL DONE, you have completed your initial goal!

After your run, remember to rehydrate. You can do some stretching when you've finished.