To follow this plan, you must be able to run for 15 minutes without stopping.
During the course of your sessions, you will cover gradually increasing distances.
The walking phases before and after each running phase increase the overall time you spend exercising.
As the days go by and you progress, you'll be able to run 7 km. In this way, you will fulfil your objective.
Spread out your sessions evenly with one at the weekend and another in the middle of the week.
The most difficult thing is to get started, but we are here to help you and encourage you!
Don't try to go too quickly. The most important thing is to attain your objective while enjoying yourself.
Halfway through the preparation, you are already able to run 5 km. By the end of the preparation, you will be able to run 7!
This week, we are adding several accelerations at the end of the session. Warning: this is not a sprint. You should aim to run a little faster than your usual pace.
You are nearing your objective, stay positive!