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

After 10 minutes of power walking to prepare your muscles for exercise, you will run 20 minutes. After a 2 minutes rest, you will run another 20 minutes.

You’ll finish with 5 minutes of slow walking to help recover with fewer aches.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

WELL DONE! Remember to hydrate yourself properly once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will run 3 times 15 minutes with a 2 minutes rest by walking.

You’ll finish with 5 minutes of slow walking to help recover with fewer aches.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

Remember to hydrate yourself properly once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will run 25 minutes. After a 3 minutes recovery, you will run 15 minutes. Then you will rest 2 minutes before running the last 10 minutes.

You’ll finish with 5 minutes of slow walking to help recover with fewer aches.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

WELL DONE! Remember to stretch and to hydrate yourself properly once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will run 30 minutes. After a 2 minutes recovery you will run 15 minutes.

You’ll finish with 5 minutes of slow walking to help recover with fewer aches.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

WELL DONE, you’ve increased your running time! Remember to hydrate yourself properly once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will run 35 minutes. After a 2 minutes rest, you will run 20 minutes.

You will finish with 5 minutes of slow walking to help recover with fewer aches.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

WELL DONE, you’ve increased your running time! Remember to hydrate yourself properly once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will run 45 minutes without stopping

You’ll finish with 5 minutes of slow walking to help recover with fewer aches.

Your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

WELL DONE, you’ve increased your running time! Remember to hydrate yourself properly once the session is over.