Completing your first 7 km run - in 6 weeks

Intermediate 6 weeks 3x/week
article rating 4.9/5 118

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.

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

Week 1 - Objective: run for 3 kilometres

The most difficult thing is to get started, but we are here to help you and encourage you!

  • 01. Run 2 km without stopping (28min)
  • 02. Run 2.5 km without stopping (31min)
  • 03. Run 3 km without stopping (35min)

Week 2 - Objective: run for 4 kilometres

Don't try to go too quickly. The most important thing is to attain your objective while enjoying yourself.

  • 04. Run 3 km without stopping (35min)
  • 05. Run 3.5 km without stopping (38min)
  • 06. Run 4 km without stopping (41min)

Week 3 - Objective: run for 5 kilometres

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!

  • 07. Run 4 km without stopping (41min)
  • 08. Run 4.5 km without stopping (44min)
  • 09. Run 5 km without stopping (48min)

Week 4 - Objective: run for 5.5 kilometres

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.

  • 10. Run 4 km without stopping (41min)
  • 11. Run for 3 km + 3 accelerations (44min)
  • 12. Run 5.5 km without stopping (51min)

Week 5 - Objective: run for 6 kilometres

You are nearing your objective, stay positive!

  • 13. Run 4 km without stopping (41min)
  • 14. Run for 3 km + 5 accelerations (47min)
  • 15. Run 6 km without stopping (54min)

Week 6 - Objective: run for 7 kilometres

Your objective is to be attained this week. The training regime is lighter so that you can attain your objective with all your faculties.

  • 16. Run 3 km without stopping (35min)
  • 17. rest
  • 18. Run 7 km without stopping (56min)

Coach advice

"You want to be able to run 7 kilometres. We'll help you achieve this with a sports training programme suited to your level of ability. Don't worry about your speed or pace. The most important thing is to enjoy yourself!"
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code