Running 5 km - 7 weeks (being able to run for 15 mins)

After 5 minutes of active walking to prepare your muscles for the physical effort, you will run 2 x 1 km and walk for 5 minutes to recover between each run.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 48 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 2 km without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 43 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 2 km without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 43 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 2.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 52 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 2.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 52 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 60 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 60 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the effort, you'll run for 3.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 68 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active 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.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 68 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 76 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the physical effort, you'll run for 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 76 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active walking to prepare your muscles for the effort, you'll run for 4.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 85 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

After 5 minutes of active 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.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last 85 minutes.

When breaking up your run, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You've done it!
After 5 minutes of fitness walking to prepare your muscles for the physical effort of running, you'll run 5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.Good luck!
The day's session will last 93 minutes.

During the different phases of the interval training, regardless of your speed, the key is to breathe comfortably:
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 hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.