Completing your first 7 km run - in 6 weeks

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 28 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 2.5 kilometres without stopping.

You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 31 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 3 kilometres without stopping.

You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 35 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 3 kilometres without stopping.

You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 35 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 3½ kilometres without stopping.

You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 38 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4 kilometres without stopping.

You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4.5 kilometres without stopping.

You should be breathing comfortably, i.e. able to speak while running. If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 44 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 48 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When breaking up your run, regardless of your speed, the key is to breathe comfortably:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking that will prepare your muscles for the physical effort, you'll run for 3 kilometres

For this part, you should be breathing comfortably, i.e. able to speak while running. If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

You'll do a series of 3 accelerations over 100 metres with a recovery over the same distance.
Watch out, the accelerations are not a sprint! You should go faster than your usual pace, but you should not tense up. During the accelerations, the heart rate readings are not important.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 44 minutes.

Watch out, the accelerations are not a sprint! You should go faster than your usual pace, but you should not tense up. During the accelerations, the heart rate readings are not important.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 5.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 51 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 3 kilometres without stopping.
During this phase, you should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will complete a series of 5 gradual accelerations over 100 metres with 100 metres of recovery between each acceleration.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 47 minutes.

During the accelerations, try to go quickly without sprinting. Neither should you go "flat out".
Try to strike the ground energetically.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 6 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 54 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 35 minutes.

This is the final session before your 7km. Don't try to do more in an attempt to reassure yourself in preparation for your objective. On the contrary, you need to be well rested for the final run.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running and get some rest. Take the chance to read our advice!

That's it, today's the big day, you're going to run 7 kilometres.

After 5 minutes of fitness walking, pause the app. You will restart it when you cross the start line.
You should be able to breathe comfortably, i.e. you can speak while running.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Once you have crossed the finish line, you will finish by walking for 5 minutes to warm down and recover.

The day's session will last about 56 minutes.

After 5 minutes of fitness walking, pause the app. You will restart it when you cross the start line.

Consider getting there 5 to 10 minutes before the scheduled start time. Do not stand in the front few rows to avoid being jostled at the start.

If you've reached your goal, well done!
If not, don't forget that the most important thing is that you've started running again.

Take it easy for a week and then make sure you keep on doing sport. Why not try another programme?