Weight loss and MAS (advanced level)

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.
You can also do some light stretching at the end of your training.

After 20 minutes of jogging and a few GPP, which will prepare your muscles for the physical effort, you'll alternate between 20 seconds of fast running and 40 seconds of active recovery, for a total of 15 repetitions.
The session will finish with 10 minutes of easy jogging to help your recovery and flush out toxins.

The recovery time is longer than the effort time: Make the most of it to pace out the active part!

WELL DONE, you have increased your running time! Remember to take on fluids as soon as you finish the session.

You will run for 50 minutes on an empty stomach and you will finish with 5 gradual accelerations of around 20 seconds with 40 seconds of recovery between each one.

The jogging part is done at low intensity:
about 60% of your max HR (or 55-60% MAS)
During accelerations, you will run faster (around 100% of your MAS) without pushing too hard.Recovery will be at jogging pace
When you get home, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

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.
You can also do some light stretching at the end of your training.

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 the location of your workouts so you don't get bored!
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.

Running on an empty stomach helps burn more fat, but it is important to follow some guidelines:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Stay at a comfortable breathing pace (around 60% of your max HR, or 55-60% MAS).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

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 training.

After a warm-up (20 min of jogging, GPP and 3 gradual accelerations), you'll push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 8 repetitions.

After 4 minutes of recovery at a jogging pace, you'll start a second series.

You will finish the session with a 10-minute warm-down to relax the muscles and gradually lower the pulse.
This is so that you recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

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.

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 warm-up (20 mins of jogging, GPP and 4 gradual accelerations), you will do 3 repetitions of 6 sprints, each lasting 8 seconds, with about 30 seconds of walking recovery in between.
You will finish the session by walking slowly for 10 minutes to recover.

Don't try to take overly long strides:to go fast, it's better to stay quick and maintain a steady rhythm.Try to keep your steps quick and strong.

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.

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%.
This corresponds to 65-70% of your MAS.

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 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 if you're getting used to this routine:

- 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.
You can also do some light stretching at the end of your training.

After a warm-up (20 mins of jogging, drills, and 4 gradual accelerations), you'll do 20 sprints of 20 seconds each with 40 seconds of recovery in between.
You will finish the session by walking slowly for 10 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 50 minutes on an empty stomach and you will finish with 10 gradual accelerations of around 20 seconds with 40 seconds of recovery between each one.

The jogging part is done at low intensity:
about 60% of your max HR (or 55-60% MAS)
During accelerations, you will run faster (around 100% of your MAS) without pushing too hard.Recovery will be at jogging pace.

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

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.
You can also do some light stretching at the end of your training.

You will run for 1 hour 30 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 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.

Running on an empty stomach helps burn more fat, but it is important to follow some guidelines:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Stay at a comfortable breathing pace (around 60% of your max HR, or 55-60% MAS).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

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 training.

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 will stay at between 65 and 70% of your maximum heart rate.
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.

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!

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 will stay at between 65 and 70% of your maximum heart rate.
This corresponds to 60-65% of your MAS.

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

This session should be enjoyable, so feel free to slow down if you feel the need.

It’s very important to hydrate properly after the session AND also in the hours that follow.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 day's session consists of running 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)

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.
You can also do some light stretching at the end of your training.

After a warm-up (20 mins of jogging and drills), you'll do 20 sprints of 20 seconds each with 40 seconds of recovery in between.
You will finish the session by walking slowly for 10 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, quick on the ground, 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 50 minutes on an empty stomach and you will finish with 5 gradual accelerations of around 20 seconds with 40 seconds of recovery between each one.

The jogging part is done at low intensity:
about 60% of your max HR (or 55-60% MAS)
During accelerations, you will run faster (around 100% of your MAS) without pushing too hard.Recovery will be at jogging pace.

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

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.
You can also do some light stretching at the end of your training.

You will run for 1 hour 20 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.

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.
You can also do some light stretching at the end of your training.

After a warm-up (20 min of jogging, GPP and 4 gradual accelerations), you'll push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 7 repetitions.

You will do 3 sets of this exercise, with 3 minutes of recovery between each set.

You will finish the session with a 10-minute warm-down.

The session will last about 56 minutes.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to hydrate immediately after finishing the sessionA short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

After a warm-up (20 mins of jogging, GPP and 4 gradual accelerations), you will do 3 repetitions of 7 sprints, each lasting 8 seconds, with about 30 seconds of walking recovery in between.
You will finish the session by walking slowly for 10 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 30 minutes while breathing comfortably at all times.

You should be able to speak while running.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.
This corresponds to 65-70% of your MAS.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.
This session should be easy, so feel free to slow down if you feel the need.

Feel free to change the location of the run:by discovering new routes, you will avoid getting bored

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.

You will run on an empty stomach, staying at a comfortable breathing pace (around 60% of your max HR, or 55-60% MAS).

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.

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.
You can also do some light stretching at the end of your training.

After a warm-up (20 mins of jogging and drills), you'll do 30 sprints of 20 seconds each with 40 seconds of recovery in between.
You will finish the session by walking slowly for 10 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 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 50 minutes on an empty stomach and you will finish with 10 gradual accelerations of around 20 seconds with 40 seconds of recovery between each one.

The jogging part is done at low intensity:
about 60% of your max HR (or 55-60% MAS)
During accelerations, you will run faster (around 100% of your MAS) without pushing too hard.Recovery will be at jogging pace.

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

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.
You can also do some light stretching at the end of your training.

You will run for 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.
This corresponds to 65-70% of your MAS.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.
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 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.

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)you should be able to talk comfortably while running.

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.
You can also do some light stretching at the end of your training.

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.

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!

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.