Regular: Lose 2-3 kg over 6 weeks (with an empty stomach sessions)

Intermediate 8 weeks 2x/week
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We're going to suggest a gradual program so that your muscles and joints get used to exercise.

Over time, you'll become slimmer (before starting the program, remember to measure around your thighs, hips and waist) and then you'll lose weight, between 2-3 kilos.

Ideally, you should train on Wednesdays and Saturdays so that your sessions are staggered throughout the week.

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

Week 1 - Goal: to run for 30 minutes without stopping.

If you can't run for 20 minutes without stopping, start by following the "run for 20 minutes continuously" program.

  • 01. 20 minutes continuous running
  • 02. 30 minutes continuous running

Week 2 - Goal: running for 30 minutes on an empty stomach.

If you can't run for 30 minutes without stopping, start by following the "run for 30 minutes continuously" program.

  • 03. 30 minutes continuous running
  • 04. Running for 30 min on an empty stomach

Week 3 - Goal: running for 40 minutes without stopping.

If you've followed our advice properly, you should start to see a difference in your shape at the end of the first week.

  • 05. 40 minutes continuous running
  • 06. Running for 30 min on an empty stomach

Week 4 - Goal: running for 35 minutes on an empty stomach.

The running sections will last for longer and longer. Over the week, you will have clocked up a total of more than one hour running!

  • 07. 45 minutes continuous running
  • 08. Running for 35 min on an empty stomach

Week 5 - Goal: running for 40 minutes on an empty stomach

You will be running for a total of 2 hours 30 minutes this week. Remember you must be able to breathe comfortably and be capable of talking. If you can't, go more slowly.

  • 09. 45 minutes continuous running
  • 10. Running for 40 minutes on an empty stomach

Week 6 - Goal: running for 45 minutes on an empty stomach.

It's now 6 weeks since you started looking after yourself, following our running program and dietary advice. See you much better you feel!

  • 11. 50 minutes continuous running
  • 12. Running for 45 minutes on an empty stomach

Week 7 - Goal: running for 50 minutes on an empty stomach.

As you can see running with an empty stomach is very effective for losing weight. however, this practice performed too often or too long can promote significant fatigue states. It is important to show moderation in the frequency (once a week maximum) and the duration of this type of training (one hour maximum). On any occasion, listen to your body.

  • 13. 1 hour continuous running
  • 14. Running for 50 minutes on an empty stomach

Week 8 - Last training week !

The training program stops, but not your practice of running! You can either start this program again from week 4, or leave on a plan "stabilize its weight"

  • 15. 1 hour continuous running
  • 16. Running 1 hour on an empty stomach

Coach advice

"This program is aimed at those who want to lose weight and can already run 30 minutes continuously. It's essential to adopt a new lifestyle at the same time, and follow a special hydration and nutrition regime. Follow our nutritional advice and try out some of the recipes, specially designed by our nutritionist, in the ADVICE tab. Over time, the combination of sport and nutrition will help you lose weight and tone up!"
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