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

After 20 min continuous running, you will walk for 1 minute to recover.

You will head off for 15 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

During a split run, your speed it not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

You will run continuously for 30 minutes then finish with 5 minutes recovery walking, to make recovery easier.

You must be able to breathe comfortably throughout the running phase, i.e. you should be able to talk as you run. There's no point going faster!

It’s very important to rehydrate abundantly after the session, but also in the following hours. Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

After 15 min continuous running, you will walk for 3 minutes to recover.

You will then repeat this "15 min running + 3 minutes recovery" sequence twice for a total of 3 repetitions.

You will finish with 5 minutes gentle walking in order to facilitate recovery and therefore feel less sore.

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 rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 20 minutes continuous running, finish with 2 minutes recovery walking.

You head off for 15 minutes running. After another 2 minutes recovery walking, you head off for 5 more minutes running.

You will finish with 5 minutes gentle walking to make recovery easier and feel less sore.

During a split run, your speed it not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 20 minutes continuous running, finish with 2 minutes recovery walking.

You head off for 15 minutes running. After another 2 minutes recovery walking, you head off for 5 minutes running.

You will finish with 5 minutes gentle walking to make recovery easier and feel less sore.

During a split run, your speed it not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

You will run for 25 minutes then walk for 2.

Then you head off for 20 minutes running.

You will finish your session with a 5-minute cool-down gentle walking to make recovery easier.

When interval running, your speed doesn’t really matter (you'll always run faster than armchair athletes anyway), the important thing is to be able to breathe easily (A good way to tell is that you should be able to talk as you run)

It’s very important to rehydrate abundantly 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.

You will run for 25 minutes then walk for 2.

Then you head off for 20 minutes running.

You will finish your session with a 5-minute cool-down gentle walking to make recovery easier.

When interval running, your speed doesn’t really matter (you'll always run faster than armchair athletes anyway), the important thing is to be able to breathe easily (A good way to tell is that you should be able to talk as you run)

It’s very important to rehydrate abundantly 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 30 min continuous running, you will walk for 2 minutes to recover.

You will head off for 15 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

During a split run, your speed it not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

After 30 min continuous running, you will walk for 2 minutes to recover.

You will head off for 15 minutes running. You will finish with 5 minutes gentle walking to make recovery easier and therefore feel less sore.

During a split run, your speed it not important. The important thing is to be able to breathe easily: you should be able to talk as you run.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

You will run for 35 minutes then walk for 1.

Then you head off for 10 minutes running.

You will finish your session with a 5-minute cool-down gentle walking to make recovery easier.

When interval running, your speed doesn’t really matter (you'll always run faster than armchair athletes anyway), the important thing is to be able to breathe easily (A good way to tell is that you should be able to talk as you run)

It’s very important to rehydrate abundantly 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 15 min continuous running, you will walk for 3 minutes to recover.

You will then repeat this "15 min running + 3 minutes recovery" sequence twice for a total of 3 repetitions.

You will finish with 5 minutes gentle walking in order to facilitate recovery and therefore feel less sore.

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 rehydrate at the end of your session;. You can also do some stretching when you've finished.

Off you go, run for 45 minutes!
Don't panic, you are well trained.
Pay attention to your pace. Don't run too fast.
You must always be able to breathe easily. Enjoy your run!

Your speed doesn’t really matter, the important thing is to be able to breathe easily (A good way to tell is that you should be able to talk as you run)

I hope your running has gone well and you have reached your goal! If you had to stop before the end, it's not a problem, you can try again later. Feel free to set yourself a new goal. See you soon!