Keeping fit (being able to run 40 min)

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking which will prepare your muscles for exercise, you should run for 40 minutes without stopping.

Then you'll do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 30 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 40 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 50 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 10 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 45 minute session, you should work at around 65-70% of your MaxHR, for the 10 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 10 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.