Running 45min - 4 weeks (being able to run 30min)

You’ll run 20 minutes and then link it to 3 minutes walking to rest, then 10 minutes running before finishing off with 5 minutes of recovery walk.

If you have a cardio 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 it should quickly be replenished
You can also do some light stretching after your workout.

You’ll run 30 minutes continuously and then finish with 5 minutes’ active recovery by walking.

The running phase should always be in "comfortable breathing" mode, ie you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well 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’ll run a total of 45 minutes by alternating phases of running 15 minutes with phases of 3 minutes walking. You will end with 5 minutes of active recovery.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run for 20 min followed by 3 min walking, then 15 min of running, 2 min walking, 5 min running and finish with 5 min walking to help your muscles recover.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 20 min followed by 3 min walking, then 15 min running, 2 min walking, 10 min running and finish off with 5 min walking to help your muscles recover.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 25 minutes followed by 2 min walking, then another 20 min running, and finish with 5 min walking to recover.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 25 minutes followed by just 1 minute walking to recover, then another 20 minutes running.
You'll finish with 5 minutes active recovery by walking.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 30 minutes then walk 1 minute to recover. You’ll then continue running for 15 minutes, then finish with 5 minutes’ active recovery by walking.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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'll complete 3 phases of 15 minutes interspersed each time with one minute’s recovery. You’ll finish with 5 min of walking to help your muscles recover.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 35 minutes continuously. You’ll take a 30 second break walking, and then resume running for 10 minutes. As usual, you’ll finish with 5 minutes walking to help your muscles recover.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

It’s very important to hydrate yourself well 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’ll run 3 x 15 minutes with one minute’s recovery between each phase. You’ll end as usual with 5 minutes’ active recovery by walking.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

Congratulations! That was the last workout before your 45-minute continuous session. You’re ready to make your challenge!

Off you go for 45 minutes of running! Don’t panic, you’ve trained well.
Pay attention to your pace. Don’t run too fast.
You should always breathe easily.

Enjoy your run!

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

I hope your run went well and that you have achieved your goal! If you had to stop before the end, don’t worry: you’ll manage it next time. Now it’s time to set a new goal. See you soon!