Completing your first 5 km run - 4 weeks

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 2.5 kilometres.
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 31 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 take on fluids 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 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 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'll 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 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'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 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'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 for 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%.

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.

The first session of the week is lighter to make sure you're fresh for the day of your objective! Take this chance to do some proper stretching, and why not do a few core strengthening exercises?
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.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

That's it, today's the big day, you're going to run 5 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%.
You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 43 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?