Maintain your weight (being able to run 40min)

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 35 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 45 minutes.

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’s wrong.By learning to listen to it, you'll understand your limits before pushing too far.

Well done!You can be proud of yourself.You might experience some muscle soreness,which is normal.Feel free to check out the tips below to help reduce it.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 30 minutes without stopping.After 5 minutes of walking, you will do 5 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 55 minutes.

You'll do your first accelerations at the end of the session. You get to choose your speed for each acceleration, but remember, it's not about sprinting—just pick up the pace!

Well done!It's your second session.
Feel free to read my tips below.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 40 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak while running.There's nothing to gain by running faster.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 25 minutes without stopping and then walk for 5 minutes, repeating this cycle twice.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1hr 05 min.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak while running.There's nothing to gain by running faster.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 35 minutes without stopping.After 5 minutes of walking, you will do 6 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1 hr.

Like the first accelerations, you get to choose your speed for each acceleration, but remember, it's not about sprinting—just pick up the pace!

Well done!As you work out for longer periods of time, it's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 45 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 55 min.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak while running.There's nothing to gain by running faster.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 30 minutes without stopping and then walk for 5 minutes, repeating this cycle twice.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1hr 15 min.

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’s wrong.By learning to listen to it, you'll understand your limits before pushing too far.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 30 minutes without stopping.After 5 minutes of walking, you will do 7 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1 hr.

You still get to choose your speed for each acceleration. However, as the number of accelerations increases,it's a good idea to be as gradual as possible with each repetition.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 50 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 1 hr.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak while running.There's nothing to gain by running faster.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 30 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 40 min.
It can be done on an empty stomach

Recovery is part of the training.We'll ease up on the training a bit so you can come back stronger and finish the plan with full intensity.

It is very important to drink a lot after the session and during the next few hours because the body loses a lot of water which needs to be quickly replenished.

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

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 35 minutes without stopping.After 3 minutes of walking, you will do 8 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1 hr.

You still get to choose your speed for each acceleration. However, as the number of accelerations increases,it's a good idea to be as gradual as possible with each repetition.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 50 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 1 hr.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak while running.There's nothing to gain by running faster.

Well done!You have been running for 50 minutes without stopping!It's a great win!
It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 30 minutes without stopping and then walk for 5 minutes, repeating this cycle twice.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1hr 15 min.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak 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.

After 3 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 30 minutes without stopping.After 2 minutes of walking, you will do 9 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1 hr.

You still get to choose your speed for each acceleration. However, as the number of accelerations increases,it's a good idea to be as gradual as possible with each repetition.

Well done!You can be proud of yourself.You might experience some muscle soreness,which is normal.Feel free to check out the tips below to help reduce it.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 55 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 1hr 05 min.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak 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.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 40 minutes non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 50 min.

The running phase must always be done at “easy breathing pace”,
i.e. you should be able to speak 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.
The water losses are significant and need to be replenished quickly.

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

After 2 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you'll run for 30 minutes without stopping.After 2 minutes of walking, you will do 9 accelerations over a distance of 100m. You will then walk the same distance to recover.You'll finish the session by walking slowly for 5 minutes to help your recovery.

The day's session will last 1 hr.

You still get to choose your speed for each acceleration. However, as the number of accelerations increases,it's a good idea to be as gradual as possible with each repetition.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training

After 5 minutes of fitness walking, which will prepare your muscles and heart for the physical effort, you will run for 1 hr non-stop. Finish with 5 minutes of slow walking to help with your recovery.

The day's session will last 1hr 10 min.

Well done, you have completed this training plan and reached a new milestone!

Well done!You've reached the end of the programme.We hope you reached your goal and, most importantly, that you had fun!
See you soon.