Getting back to your ideal weight (being able to run 1hr)

For the first session, you will run for 45 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

By training on an empty stomach, your body will learn to draw energy from its fat reserves.You can drink water before and during the session.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

For recreational sports, if you have no medical contraindications, exercising on an empty stomach is generally safe.
However:
- Don't try to go too fast and listen to your body!
- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).If you start feeling unwell (dizziness, shaking, nausea...), eat the snack and walk back home.
Your body will alert you if something is wrong.
By learning to listen to it, you'll understand your limits before pushing yourself too far.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

This session is a high-intensity workout.
It helps to stimulate and strengthen your muscles, while also triggering metabolic reactions that boost fat burning for several hours after your workout. Interesting, right!

After a 20-minute warm-up, you will do six 30-second sprints with 3 minutes 30 of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

If possible, take something to rehydrate.

Let's awaken the speed that lies within you!

If this is your first time doing this type of workout, you might experience some muscle soreness.It's completely normal and they will disappear after a few sessions.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.This corresponds to 65-70% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

Feel free to change location of where you go running!
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

This week starts with a fasted session:you will run for 50 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

For recreational sports, if you have no medical contraindications, exercising on an empty stomach is generally safe.
However:
- Don't try to go too fast and listen to your body!
- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).If you start feeling unwell (dizziness, shaking, nausea...), eat the snack and walk back home.
Your body will alert you if something is wrong.
By learning to listen to it, you'll understand your limits before pushing yourself too far.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

After a 20-minute warm-up, you will do eight 30-second sprints with 3 minutes 30 of recovery between each one.

You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

Sprint sessions are high-intensity workouts. You might experience some muscle soreness,It's completely normal and they will disappear after a few sessions.

Don't try to take overly long strides:to go fast, it's better to stay quick and maintain a steady rhythm.Imagine the ground is on fire to help reduce the time your feet are on the ground.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 55 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

This corresponds to 60-65% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

For this session, you should stay at "easy breathing pace", i.e. you should be able to talk while running.There's nothing to gain by running faster!

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

The third week of the programme starts with a 55-minute fasted session.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

Once the session is over, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

Even though this is your third fasted session in the program and you’re starting to get used to it:

- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).

- Don't try to go too fast and listen to your body!

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

After a 20-minute warm-up, you will do ten 30-second sprints with 3 minutes 30 of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

Sprint sessions are high-intensity workouts. You might experience some muscle soreness,It's completely normal and they will disappear after a few sessions.

If possible, take something to rehydrate.

Remember the various tips already provided:
be dynamic, focus on frequency over stride length, engage your core muscles, and use your arms to set the pace.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.This corresponds to 65-70% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

This week starts with a fasted session:you will run for 50 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you have a heart rate sensor, you should stay at approximately 60% of your maximum heart rate, without ever exceeding 75%. Don't try to go too fast and listen to your body!
- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).If you start feeling unwell (dizziness, shaking, nausea...), eat the snack and walk back home.
Your body will alert you if something is wrong.
By learning to listen to it, you'll understand your limits before pushing yourself too far.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

You will run for 50 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.
This corresponds to 60-65% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

For this session, you should stay at "easy breathing pace", i.e. you should be able to talk while running.There's nothing to gain by running faster!

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

You will run for 40 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be easy, so feel free to slow down if you feel the need.If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.
This corresponds to 60-65% of your MAS.

For this session, you should stay at "easy breathing pace", i.e. you should be able to talk while running.There's nothing to gain by running faster!

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

The day's session consists of running for 45 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

By training on an empty stomach, your body will learn to draw energy from its fat reserves.You can drink water before and during the session.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

During fasted sessions, maintain good habits:
- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar) in case you start feeling weak.

- Don't try to go too fast and listen to your body!

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

After a 20-minute warm-up, you will do eight 30-second sprints with 3 minutes of recovery between each one.

You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

Sprint sessions are high-intensity workouts. You might experience some muscle soreness,It's completely normal and they will disappear after a few sessions.

Remember the various tips already provided:
be dynamic, focus on frequency over stride length, engage your core muscles, and use your arms to set the pace.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.This corresponds to 65-70% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

Today you will run for 50 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).

- Don't try to go too fast and listen to your body!
Your body will alert you if something’s wrong.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

After a 20-minute warm-up, you will do ten 30-second sprints with 3 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

Sprint sessions are high-intensity workouts. You might experience some muscle soreness,It's completely normal and they will disappear after a few sessions.

If possible, take something to rehydrate.

Remember the various tips already provided:
be dynamic, focus on frequency over stride length, engage your core muscles, and use your arms to set the pace.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 60 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

This corresponds to 60-65% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

For this session, you should stay at "easy breathing pace", i.e. you should be able to talk while running.There's nothing to gain by running faster!

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

You will jog for 55 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

If you have a heart rate sensor, you should stay at approximately 60% of your maximum heart rate, without ever exceeding 65%.
This corresponds to 60-65% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).

- Don't try to go too fast and listen to your body!

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

After a 20-minute warm-up, you will do twelve 30-second sprints with 3 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.
After a session like this, make sure you drink plenty of fluids.

If you stretch, don’t push too far in terms of range of motion, as this could strain muscle fibres that have already been heavily worked during the intense effort.

Remember the various tips already provided:
be dynamic, focus on frequency over stride length, engage your core muscles, and use your arms in line with your movement to set the pace.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 30 minutes while breathing 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, without ever exceeding 75%.This corresponds to 65-70% of your MAS.

On long runs, I recommend bringing the fluids you need to stay hydrated.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

The day's session consists of running for 45 minutes on an empty stomach.This means that you will run in the morning before eating your breakfast.

You will stay at a low intensity:
about 60% of your max HR (or 55-60% MAS)

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you have a heart rate sensor, you should stay at approximately 60% of your maximum heart rate, without ever exceeding 75%. Don't try to go too fast and listen to your body!
- Bring a small snack (like a sugar cube, a dried fruit, or a small energy bar).If you start feeling unwell (dizziness, shaking, nausea...), eat the snack and walk back home.
Your body will alert you if something is wrong.

When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration. You can also do some light stretching at the end of your session.

You will run for 50 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

This corresponds to 60-65% of your MAS.

Depending on the weather conditions, it may be useful to bring some water.

For this session, you should stay at "easy breathing pace", i.e. you should be able to talk while running.There's nothing to gain by running faster!

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

You will run for 40 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be easy, so feel free to slow down if you feel the need.If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

This corresponds to 60-65% of your MAS.

The running phases must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.