Beginner: Lose 2-3 kg over 6 weeks

You're going to alternate 5 minutes of running and 5 minutes of walking for 30 minutes after a 10 minutes warm-up.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

This is the same exercise as before. After the warm-up you're going to alternate 5 minutes running and 5 minutes walking for a duration of 30 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

The principle is the same as for previous sessions. You're going to add an extra rep: you're going to alternate 5 minutes of jogging and 5 minutes of walking for 40 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

As in the previous week, you're going to start the week by alternating walking and running:
After the 10 minutes warm-up, you're going to alternate 5 minutes of running and 5 minutes of walking for 30 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

The training starts with 10 minutes warm-up

Then you're going to alternate 5 minutes of running and 5 minutes of walking for 40 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

The principle is the same as for previous sessions. You're going to add an extra rep of 5 minutes running which will bring you to a total of 25 minutes running.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

You've run for a total of 25 minutes. Don't forget to stretch and hydrate yourself which will help you recover better and reduce muscle soreness.

After a 10 minutes warm-up you're going to alternate 5 minutes of running and 5 minutes of walking for 30 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

Ather the 10 minutes warm-up, you're going to alternate 5 minutes of running and 5 minutes of walking for 50 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

You've run for a total of 25 minutes. Don't forget to stretch and hydrate yourself which will help you recover better and reduce muscle soreness.

After the 10 minutes warm-up, you're going to alternate 10 minutes of running and 5 minutes of walking for 60 minutes.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

You've run for a total of 30 minutes. Don't forget to stretch and hydrate yourself which will help you recover better and reduce muscle soreness.

After a 5 minutes warm-up, you will run 25 minutes continuously.
Then you will finish with 5 minutes’ active recovery by walking.

The running phase should always be in "comfortable breathing" mode, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You’ll run for 20 minutes then rest by walking for 5 minutes, followed by 10 minutes running and then finish with 5 minutes active recovery.

If you have a cardio sensor, you should stay in a zone around 70% of HRMax during the running stages, without ever exceeding 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You’ll run for 30 minutes then rest by walking for 5 minutes, followed by 10 minutes running and then finish with 5 minutes active recovery.

Keep the same rhythm as in previous sessions. The running phase is longer but you're well prepared. If you've followed the previous sessions correctly, you'll be able to do it.

Well done! You've run for 30 minutes nonstop! It's a great achievement!

You’ll run 30 minutes continuously and then finish with 5 minutes’ active recovery by walking.

The running phase should always be in "comfortable breathing" mode, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You’ll run for 30 minutes then rest by walking for 5 minutes, followed by 15 minutes running and then finish with 5 minutes active recovery.

Keep the same rhythm as in previous sessions. This is your longest session to date. You need to be able to talk during all phases of the race. If this isn't the case, run more slowly.

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

You’ll run 40 minutes continuously and then finish with 5 minutes walking for active recovery.

You should always be able to breathe comfortably during the running phase, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You’ll run 40 minutes continuously and then finish with 5 minutes walking for active recovery.

You should always be able to breathe comfortably during the running phase, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You're going to run for 40 minutes and then finish with 5 minutes walking for active recovery.

You should always be able to breathe comfortably during the running phase, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You're all set for your last session! You're going to run for 45 minutes and then finish with 5 minutes of active recovery.

If you have a heart rate monitor, you should stay in a zone around 70% of MaxHR, without ever exceeding 75%.

Well done! You should be proud. You may well have some muscle pain. It's normal. Remember to read my advice below which will help decrease soreness.