Beginner: Lose 4-5 kg over 8 weeks

Before your first training, don't forget to measure yours hip, belly, thighs circumferences. So you will see your silhouette refine.
First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 25 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases. 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 !

First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 25 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases. You should be able to speak while running. You’ll gain nothing by going faster!

Well done! You should be proud. You may well have some muscle soreness. It's normal. Remember to read my advice below which will help reduce pain.

The principle is the same as for previous sessions. You're going to add an extra rep:
First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 35 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Well done! You have finished the first week !

The principle is the same as for previous sessions. First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 25 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. 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.

First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 35 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. 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.

The principle is the same as for previous sessions. You're going to add an extra rep: First warm up with 10 minutes of power walking.
Then alternate 5 minutes running and 5 minutes walking for a duration of 45 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Don't forget to stretch and hydrate yourself which will help you recover better and reduce muscle soreness.

First warm up with 10 minutes of power walking.
Then alternate 10 minutes running and 5 minutes walking for a duration of 25 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. 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.

First warm up with 10 minutes of power walking.
Then alternate 10 minutes running and 5 minutes walking for a duration of 40 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Don't forget to stretch and hydrate yourself which will help you recover better and reduce muscle soreness.

First warm up with 10 minutes of power walking.
Then alternate 10 minutes running and 5 minutes walking for a duration of 55 minutes.
Finish with a 5 minutes walk to recover.

At the beginning, we always tend to run too quickly. It's a mistake. In this session, you should be able to breathe comfortably during the running phases i.e. you should be able to speak while running. You’ll gain nothing by going faster!

Great, you have done more than 1 hour of exercice ! Don't forget to stretch and hydrate yourself. It will help you recover better and reduce muscle soreness.

We're going to increase the time spent continuously running. After a 10 minutes walk you're going to do 20 minutes nonstop running, follow by 5 minutes active walking for recovery.

If you have a heart rate monitor, you should stay in a zone around 70% of your MaxHR, without ever exceeding 75%.

Well done, it's the first time you run such a long time !

After a 10 minutes walk, you’ll run for 20 minutes. After a 5 minutes rest, you’ll run for another 20 minutes. Then finish with 5 minutes active recovery.

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

After a 10 minutes walk, you’ll run for 30 minutes. Rest by walking for 5 minutes, and run for another 10 minutes.
You'll finish with 5 minutes active recovery.

Keep the same rhythm as in previous sessions. The running phase is longer but you're well prepared. If you've followed the previous sessions correctly, you'll be able to do it.

Well done! You've run for 30 minutes nonstop! It's a great achievement!

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The running phase should always be in "comfortable breathing" mode, i.e. 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.

After a 10 minutes walking warm'up, run for 30 minutes.
Rest by walking for 5 minutes, and run for another 15 minutes.
Finish with 5 minutes active recovery.

Keep the same rhythm as in previous sessions. This is your longest session to date. You need to be able to talk during all phases of the race. If this isn't the case, run more slowly.

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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase, i.e. 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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase, i.e. you should be able to speak while running. You’ll gain nothing by going faster!
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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase, i.e. 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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

If you have a heart rate monitor, you should stay in a zone around 70% of MaxHR, without ever exceeding 75%.

Well done! You should be proud. You may well have some muscle pain. It's normal. Remember to read my advice below which will help decrease soreness.

After a 10 minutes walk, run 40 minutes continuously.
Finish with 5 minutes walking for active recovery.

The running phase should always be in "comfortable breathing" mode, i.e. you should be able to speak while running. You’ll gain nothing by going faster!
If you have a heart rate monitor, you should stay in a zone around 70% of MaxHR, 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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

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!

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 55 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase, i.e. 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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

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.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

WELL DONE ! 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!