Finishing your first 7 km run - 8 weeks

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 28 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 35 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 35 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run for 3.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 38 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 35 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to hydrate immediately after finishing the sessionA short time later, you can do a few light stretching exercises. Do not extend the muscles to much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 44 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

The training may seem a little dull, but you need to stick to the gradually increasing session times to give yourself every chance of success!

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you will run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 48 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 5.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 51 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 41 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 6 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 54 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 28 minutes.

Today's session has been deliberately reduced so that you are in full possession of your faculties for the 7km

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

That's it, today's the big day, you're going to run 7 kilometres.

After 5 minutes of fitness walking, pause the app. You will restart it when you cross the start line.
You should be able to breathe comfortably, i.e. you can speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.
Once you have crossed the finish line, you will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 56 minutes.

After 5 minutes of fitness walking, pause the app. You will restart it when you cross the start line.

Consider getting there 5 to 10 minutes before the scheduled start time. Do not stand in the front few rows to avoid being jostled at the start.

If you've reached your goal, well done!
If not, don't forget that the most important thing is that you've started running again.

Take it easy for a week and then make sure you keep on doing sport. Why not try another programme?