Running 30min - 8 weeks (complete beginner)

After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 30 seconds of running and 30 seconds of power walking for a total of 10 minutes.

When you have finished your 10 minutes of alternate running and walking, you’ll do 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 speak 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 completed your first session! Remember to hydrate yourself fully once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 30 seconds of running and 30 seconds of power walking for a total of 15 minutes.

When you have finished your 15 minutes of alternate running and walking, you’ll do 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 alternate 30 seconds of running and 30 seconds of power walking for a total of 15 minutes.

When you have finished your 15 minutes of alternate running and walking, you’ll do 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 alternate 30 seconds of running and 30 seconds of power walking for a total of 20 minutes.

When you have finished your 20 minutes of alternate running and walking, you’ll do 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 alternate 45 seconds of running and 30 seconds of power walking for a total of 18 minutes.

When you have finished your 185 minutes of alternate running and walking, you’ll do 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 alternate 1 minute of running and 30 seconds of walking for a total of 12 minutes.

After 5 minutes’ recovery, you’ll start a second set.

You’ll then finish the session 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 managed to run a minute without stopping! Remember to properly hydrate yourself once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 3 minutes of running and 1 minute of walking for a total of 11 minutes.

After 5 minutes’ recovery, you’ll start a second set.

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

This looks like a session already completed, but the parts you run are much longer. Don’t start off too fast!

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

WELL DONE, you’ve managed to run 3 minutes without stopping! Remember to properly hydrate yourself once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 4 minutes of running and 1 minute of walking for a total of 14 minutes.

After 5 minutes’ recovery, you’ll start a second set.

You’ll then finish the session 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 speak 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 can now run 4 minutes without stopping! Remember to properly hydrate yourself once the session is over.

After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 5 minutes of running and 5 minutes of power walking for a total of 35 minutes.

When you have finished your 35 minutes of alternate running and walking, you’ll do 5 minutes of slow walking to help recover with fewer aches.

During the part you run, 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! Over the course of this session, you’ve run for 20 minutes. Soon you’ll be able to run it without having to walk!

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

After 5 minutes’ recovery by walking, you’ll start a second set.

You’ll then finish the session 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%.

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

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 15 minutes without stopping.

After 5 minutes’ recovery by walking, you’ll set off for another 10 minutes of running.

You’ll then finish the session 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 for 20 minutes without stopping.

Then you’ll do 5 minutes of slow walking to help recover with fewer aches.

During the part you run, 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%.

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

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 15 minutes without stopping.

After 5 minutes’ recovery by walking, you’ll start a second set.

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

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running stages, without ever exceeding 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 should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 20 minutes without stopping.

After 5 minutes’ recovery by walking, you’ll set off for another 15 minutes without stopping.

You’ll then finish the session 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%.

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

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 15 minutes without stopping.

After 5 minutes’ recovery by walking, you’ll start a second set.

Another 5 minutes’ recovery by walking and you’re off for a third set.

You’ll then finish the session 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 speak 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%.

You have built up to 45 minutes of running: WELL DONE!
Remember to hydrate yourself as soon as the session is over. A bit later on, you can do some light stretching.

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 30 minutes without stopping.

Then you’ll do 5 minutes of slow walking to help recover with fewer aches.

The running phases should always be done in “easy breathing”, that is to say, you should be able to talk as you run. You’ll gain nothing by going any faster!

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 should be proud of yourself. You may have a few aches. That's normal. Feel free to read my tips below, and they'll help you keep them to a minimum.