Keeping fit (being able to run 40 min)

Intermediate 4 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, as you make progress, you'll reach a stage where you're able to run for 1 hour, including short segments of more intensive running which are an effective way to burn off energy and tone up.

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

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

Week 1 - Running without getting out of breath

All your sessions this week will be working on endurance training. A good indicator: you need to be able to talk while exercising.

  • 01. 30 minutes continuous running
  • 02. 40 minutes continuous running

Week 2 - Accelerating at end of session

One of the training sessions will include a faster section. It isn't a sprint but simply involves running a little faster although you should still be able to breathe comfortably.

If you use a heart rate monitor, during the faster section, you should be working at around the 80% zone.

  • 03. Running for 40 minutes with 5 minutes of faster running
  • 04. 50 minutes continuous running

Week 3 - We're going to continue to increase the length of sessions

One of the training sessions will include a faster section. It isn't a sprint but simply involves running a little faster although you should still be able to breathe comfortably.

If you use a heart rate monitor, during the faster section, you should be working at around the 80% zone.

  • 05. Run for 50 minutes with 5 minutes of faster running
  • 06. Running for one hour continuously

Week 4 - Accelerating for longer

The two training sessions will include a faster segment. This isn't a sprint but simply involves running a little faster while ensuring you can still breathe comfortably.

If you use a heart rate monitor, during the faster section you should work at around 80% of your MaxHR.

After 4 weeks, you can either repeat this cycle or embark upon another training program. Why not try to run 10 km?

  • 07. Running for one hour with 5 minutes of faster running
  • 08. Running for one hour with 10 minutes of faster running

Coach advice

"This program is aimed at those who want to maintain their weight and can already run 30 to 40 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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