Running 45min - 6 weeks (being able to run 30min)

Beginner 6 weeks 1x/week
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If you would like to follow this plan, you must be able to run for 30 minutes without stopping.
We also recommend you visit your doctor for a check-up to make sure you do not suffer from a medical condition that would make running inadvisable.

Each training session starts with 10 minutes of fast walking to gently warm the body up. They end with five minutes of slow walking to make it easier for you to cool down after your run. The walking portions also allow you to increase the total duration of your exercise session.

In this programme, the speed at which you run is not important. What is important is to make sure you can breathe comfortably. You should always be able to speak.

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

Week 1 - 40 minutes of running divided into two intervals.

The sessions always start and finish with walking. This allows you to increase your exercise time without putting extra pressure on your joints. Walking also lets you warm up gradually and cool down after your run.

  • 01. 2x20min running

Week 2 - 45 minutes running in three intervals.

During your sessions, while you are running, you should always be able to speak. In this plan, it is the duration of the session that counts, and not the speed.

  • 02. 3x15min running

Week 3 - 50 minutes running in three intervals.

We're increasing the running time. Don't run too fast, and you'll get there!

  • 03. 25+15+10min running

Week 4 - 45 minutes running in two intervals

The same advice still applies: make sure you are breathing comfortably (you should be able to speak while you run) and you'll get there!

  • 04. 30+15min running

Week 5 - 55 minutes running in two intervals

Make sure you take every opportunity you have in everyday life to get a little extra exercise: use the stairs instead of the lift, walk to the shops, get on your bike, go for a walk etc.

  • 05. 35 + 20min runnning

Week 6 - 45 minutes non-stop running

You're going to have to run for 45 minutes without stopping. Don't start off too fast, make sure you are breathing comfortably and you'll get there!

  • 06. 45 minutes non-stop running

Coach advice

"You can run for 30 minutes and you would like to go out for longer runs. This plan will help you run for 45 minutes without stopping."
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