Beginner: Lose 2-3 kg over 6 weeks

Beginner 6 weeks 3x/week
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When you embark upon a diet to lose weight, it's essential that you combine it with appropriate exercise. This will help you lose fat and not muscle.

This plan is designed for beginner runners. We're going to start by alternating running and walking so your muscles and joints get used to low intensity exercise and gradually, over time, as you progress, you'll find that you'll be able to run 45 minutes without stopping.

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

Week 1 - Managing to exercise for 40 minutes, alternating running and walking

You'll alternate 5 minutes of walking and 5 minutes of running for progressively longer sessions.

  • 01. Alternating walking and running for 40 minutes.
  • 02. Alternating walking and running for 40 minutes
  • 03. Alternating walking and running for 50 minutes

Week 2 - Managing to exercise for 50 minutes, alternating running and walking

You'll alternate 5 minutes of walking and 5 minutes of running for progressively longer sessions.

  • 04. Alternating walking and running for 40 minutes
  • 05. Alternating walking and running for 50 minutes
  • 06. Alternating walking and running for 1 hour

Week 3 - Managing to exercise for one hour, alternating running and walking

You'll alternate 10 minutes of running and 5 minutes of walking for progressively longer sessions.

  • 07. Alternating walking and running for 40 minutes
  • 08. Alternating walking and running for 1 hour
  • 09. Alternating walking and running for 1 hour 10

Week 4 - Managing to run for 30 minutes

This week, we're going to gradually increase the time spent running, bringing you up to a 50 minute session including 30 minutes of walking at a stretch.

  • 10. 25 minutes of continuous running
  • 11. Running 30 min in 2 phases
  • 12. 40 minutes running in 2 phases

Week 5 - Managing to run for 40 minutes

We're getting to the end of the program. At the end of this week, you'll be capable of running for 40 minutes without stopping.

  • 13. Running for 30 minutes continuously
  • 14. 45 minutes running in 2 phases
  • 15. 40 minutes of continuous running.

Week 6 - Managing to run for 40 minutes nonstop

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.

  • 16. 40 minutes of continuous running.
  • 17. 40 minutes continuous running.
  • 18. 45 minutes continuous running

Coach advice

"You want to lose weight and we're going to help you with a specially designed exercise program. You'll start with sessions alternating 5 minutes of walking and 5 minutes of running so that in 6 weeks you'll be able to run 45 minutes at a stretch. This combination of regular exercise and an appropriate diet will help you achieve your goal."
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