Running 5 km - 4 weeks (being able to run 20 min)

Beginner 4 weeks 2x/week
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As a prerequisite for this programme, you should be able to run for 20 minutes without stopping.

Over the course of these sessions, the distances you'll be running will gradually increase.

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 5 km. You'll therefore have reached your target.

Répartissez harmonieusement vos séances en en mettant une le week-end et l'autre en milieu de semaine.

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

Week 1 - Objective: running 3 kilometres

Starting is the hardest part, but we're right here by your side to help and encourage you!

  • 01. Running 2km non-stop
  • 02. Running 3km non-stop

Week 2 - Objective: running 3.5 kilometres

Don't try to go too fast, the important thing is to reach your goal and have fun doing it!.

  • 03. Running 3km non-stop
  • 04. Running 3.5km non-stop

Week 3 - Objective: running 4 kilometres

You're more than halfway through, that's reason enough to stay motivated and keep going!

  • 05. Running 3.5km non-stop
  • 06. Running 4km non-stop

Week 4 - Objective: running 5 kilometres

You're getting closer to your goal, have faith in yourself!

  • 07. Running 3km non-stop
  • 08. Running 5km non-stop

Coach advice

"You want to be abe to run 5 kilometres: that's a fantastic goal, and we'll help you achieve it through a gradual sports training programme suited to your level. Don't worry about your speed or how you look, the important thing is that you enjoy yourself!"
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