Running 1 hour - 6 weeks (being able to run 40min)

Beginner 6 weeks 2x/week
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As a prerequisite for this programme, you should be able to run for 40 minutes without stopping.

We're going to start out the programme by alternating between running and walking, to get your muscles and joints used to gentle, gradual exercise.

As the days go by and you progress, you'll be able to run for 1 hour without stopping. You'll therefore have reached your target.

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

Week 1 - Running 45 minutes in 2 stages.

Don't worry about your speed or how you look, the important thing is to run at your own pace!

  • 01. Running 45 minutes in 2 stages
  • 02. Running for 40 min non-stop

Week 2 - Running 1 hour in 2 stages

Don't worry about your speed or how you look, the important thing is to run at your own pace!

  • 03. Running 55 minutes in 2 stages
  • 04. Running 1 hour in 2 stages

Week 3 - Running 1 hour in 2 stages

Don't worry about your speed or how you look, the important thing is to run at your own pace! If the recovery stage seems too short, walk slowly.

  • 05. Running 1 hour in 2 stages
  • 06. Running 1 hour in 2 stages

Week 4 - Running 1 hour with shorter walking stages

Don't worry about your speed or how you look, the important thing is to run at your own pace! If the recovery stage seems too short, walk slowly.

  • 07. Running 1 hour in 2 stages
  • 08. Running 1 hour in 3 stages

Week 5 - Running 1 hour with shorter walking stages

Don't worry about your speed or how you look, the important thing is to run at your own pace! If the recovery stage seems too short, walk slowly.

  • 09. Running 1 hour in 4 stages
  • 10. Running 1 hour in 2 stages

Week 6 - Managing to run for 1 hour non-stop

Don't worry about your speed or how you look, the important thing is to run at your own pace!

  • 11. Running 1 hour in 2 stages
  • 12. Running for 1 hour non-stop

Coach advice

"You're able to run for 40 minutes and you want to go for longer. 1 hour is a good, symbolic amount of time. We'll help you by leading you along with a gradual approach to the sport."
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