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

Intermediate 4 weeks 3x/week
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As a prerequisite for this plan, you should already be able to run for 45 minutes non-stop.

We will start the plan by alternating running and walking, to get your muscles and joints used to low-intensity, progressive exercise.

As the days go by and you make progress, you will soon be able to run for 1 hour non-stop. Which means you will have achieved your goal.

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

Week 1 - Run for 50 min in 2 phases.

Don't worry about your speed or your pace. The important thing is to run at your rhythm!

  • 01. Run for 45 min in 2 phases
  • 02. Run for 40 min continuously
  • 03. Run for 50 min in 2 phases

Week 2 - Run for 1 hour in 2 phases

Don't worry about your speed or your pace. The important thing is to run at your rhythm!

  • 04. Run for 1 hour in 2 phases
  • 05. Run for 1 hour in 2 phases
  • 06. Run for 1 hour in 2 phases

Week 3 - Run for 1 hour, reducing the walking phases

Don't worry about your speed or pace. The key is to run at your rhythm! If the recovery seems to short, walk slowly.

  • 07. Run for 1 hour in 2 phases
  • 08. Run for 1 hour in 3 phases
  • 09. Run for 1 hour in 4 phases

Week 4 - Successfully run continuously for 1 hour

Don't worry about your speed or your pace. The important thing is to run at your rhythm!

  • 10. Run for 1 hour in 2 phases
  • 11. Run for 1 hour in 2 phases
  • 12. Run for 1 hour continuously

Coach advice

"You are able to run for 45 minutes and want to run for 1 hour, non-stop. 1 hour is a symbolic limit, which will class you in the "real" runners category. We're going to help you via a suitable training programme."
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