Keeping fit (being able to run 40min)

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 30 minutes without stopping.

You will then do 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 45 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.

You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 40 minutes without stopping.

You will then do 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 55 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to drink a lot after the session and during the next few hours because the body loses a lot of water which needs to be quickly replenished.
You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 30 minutes while breathing easily (able to speak).

You will follow that with 5 minutes of slightly faster running and 5 minutes of slow running.

If you are running with a heart rate monitor, the 30-min section should be done at 65-70% of your maximum heart rate, the 5-minute fast section at about 60%

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 55 minutes.

The 5 fast minutes are not a sprint! You must speed up, while staying relaxed.

If you are running with a heart rate monitor, you should stay at about 80% of your maximum heart rate during the fast section.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You can als do some light stretching at the end of your session.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 50 minutes without stopping.

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 65 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.

You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 40 minutes while breathing easily (able to speak).

You will follow that with 5 minutes of slightly faster running and 5 minutes of slow running.

If you are running with a heart rate monitor, the 40-min section should be done at 65-70% of your maximum heart rate, the 5-minute fast section at about 60%

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 65 minutes.

The 5 fast minutes are not a sprint! You must speed up, while staying relaxed.

If you are running with a heart rate monitor, you should stay at about 80% of your maximum heart rate during the fast section.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.

You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 1 hour without stopping.

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 75 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.

You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 50 minutes while breathing easily (able to speak).

You will follow that with 5 minutes of slightly faster running and 5 minutes of slow running.

If you are running with a heart rate monitor, the 50-min section should be done at 65-70% of your maximum heart rate, the 5-minute fast section at about 80% and the 5-minute slow section at about 60%

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 75 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.

You can also do some light stretching at the end of your training.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 45 minutes while breathing easily (able to speak).

You will follow that with 10 minutes of slightly faster running and 5 minutes of slow running.

If you are running with a heart rate monitor, the 45-min section should be done at 65-70% of your maximum heart rate, the 10-minute fast section at about 80% and the 5-minute slow section at about 60%

You will finish with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.

The day's session will last 75 minutes.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.

If you are running with a heart rate monitor, you should stay at about 80% of your maximum heart rate during the fast section.

You completed the last session of this plan, but that's no reason to stop running!
You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.