Losing weight by running (being able to run 30min)

For this first session, you will alternate between walking and running to experience running on an empty stomach for a total duration of 44 minutes.
This means that you will run in the morning before eating your breakfast.

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.

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

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 15-minute warm-up, you will do four 30-second sprints with 4 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

If possible, take something to rehydrate.

So, are you ready to give it your all?

If this is your first time doing this type of workout, you might experience some muscle soreness.It's completely normal and they will disappear after a few sessions.

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.

As opposed to the sprint session, today's workout will be all about endurance: you shouldn't get out of breath!

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 30 minutes of slow running.Again, you must be able to speak while running!You will finish the session by walking slowly for 5 minutes.

After your session, you can follow our on-demand Pilates session called "Stretching after my run".If you feel like it, you can even do an ab workout session!
Good luck!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Remember to hydrate properly after your sessionYou can also do some stretching.

This week starts with a fasted session:you will alternate walking and running for a total duration of 50 minutes.

After a 5-minute warm-up walk to get you moving, you will alternate between running for 12 minutes and walking for 2 minutes, repeating this cycle 3 times.
The session will finish with 5 minutes of slow walking.

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 yourself too far.

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

After a 15-minute warm-up, you will do six 30-second sprints with 4 minutes of recovery between each one.

You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 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.
Good luck!

Don't try to take overly long strides:to go fast, it's better to stay quick and maintain a steady rhythm.Imagine the ground is on fire to help reduce the time your feet are on the ground.

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.

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 35 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking slowly for 5 minutes.

After your session, you can follow our on-demand Yoga session called "Yoga for runners".If you feel like it, you can even do an ab workout session!
Good luck!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate properly after your session.You can also do some stretching.

The third week of the programme starts with a fasted session:you will alternate walking and running for a total duration of 60 minutes.

After a 5-minute warm-up walk to get you moving, you will alternate between running for 15 minutes and walking for 2 minutes 30 secs, repeating this cycle 3 times.
The session will finish with 5 minutes of slow walking.

Once the session is over, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

Even though this is your third fasted session in the program and you’re starting to get used to it:

- 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.

After a 15-minute warm-up, you will do eight 30-second sprints with 4 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 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.

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.

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 40 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking slowly for 5 minutes.

It’s the final session of the first cycle, and after three weeks of training, you might be feeling some fatigue. Don’t hesitate to adjust the session to match your energy levels!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Remember to drink plenty of fluids after your session.You can also do some stretching.

After a 5-minute warm-up walk, you will run for 20 minutes. The session will finish with 5 minutes of walking.

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

After 3 intense weeks, it's time for a lighter week.To make progress, it’s important to alternate between training and rest phases.These rest phases allow the body to regenerate.

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

No running in this slot.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Rest and take the opportunity to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

The session starts with 5 minutes of gradually accelerated walking as a warm-up.
This is followed by 30 minutes of slow running.
The intention remains the same, you should be breathing comfortably while running, i.e. you can talk while you run.
You will finish the session by walking for 5 minutes.
.

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

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

This new cycle starts with a fasted session:you will alternate walking and running for a total duration of 55 minutes.

After a 5-minute warm-up walk to get you moving, you will alternate between running for 20 minutes and walking for 5 minutes, repeating this cycle twice.
The session will finish with 5 minutes of slow walking.

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.

After a 15-minute warm-up, you will do six 30-second sprints with 4 minutes of recovery between each one.

You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

The sprint sessions are demanding.With training, muscle soreness should start to diminish.

To go fast, avoid unnecessary movements and tension.Stay relaxed. Your arms and legs should move in line with the direction of your motion, from front to back.

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.

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 35 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking for 5 minutes.

After your session, you can follow our on-demand Yoga session called "Yoga for runners".If you feel like it, you can even do an ab workout session!
Good luck!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you use a heart rate sensor, you should keep to around 65%, and never go beyond 70%.

Remember to drink plenty of fluids after your session.You can also do some stretching.

you will alternate walking and running for a total duration of 60 minutes.

After a 5-minute warm-up walk to get you moving, you will alternate between running for 15 minutes and walking for 2 minutes 30 secs, repeating this cycle 3 times.
The session will finish with 5 minutes of slow walking.

Once the session is over, have your breakfast as recommended in our tips, paying particular attention to protein intake and hydration.

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.

After a 15-minute warm-up, you will do eight 30-second sprints with 4 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.

Sprint sessions are high-intensity workouts. You might experience some muscle soreness,which is totally normal.After a session like this, make sure you drink plenty of fluids.

If you stretch, don’t push too far in terms of range of motion, as this could strain muscle fibres that have already been heavily worked during the intense effort.

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.Try to limit unnecessary movements:everything should be aligned and directed forward.

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.

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 40 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking for 5 minutes.

After the session, feel free to check out the on-demand sessions available in the Pilates category:there is Pilates, yoga, and stretching tailored to your practice.

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you use a heart rate sensor, you should keep to around 65%, and never go beyond 70%.

Remember to drink plenty of fluids after your session.You can also do some stretching.You will find some exercises in the on-demand Pilates sessions.

As you have become accustomed to, this week begins with a fasted training session:you will alternate walking and running for a total duration of 65minutes.

After a 5-minute warm-up walk to get you moving, you will alternate between running for 25 minutes and walking for 3 minutes, repeating this cycle twice.
The session will finish with 5 minutes of slow walking.

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.

After a 15-minute warm-up, you will do ten 30-second sprints with 4 minutes of recovery between each one.
You need to give it your all during the 30-second sprint.
You will finish the session by walking slowly for 5 minutes to recover.
After a session like this, make sure you drink plenty of fluids.

If you stretch, don’t push too far in terms of range of motion, as this could strain muscle fibres that have already been heavily worked during the intense effort.

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.

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 45 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking for 5 minutes.

It’s the final session of the second cycle, and after three weeks of training, you might be feeling some fatigue. Don’t hesitate to adjust the session to match your energy levels!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you use a heart rate sensor, you should keep to around 65%, and never go beyond 70%.

Remember to drink plenty of fluids after your session.You can also do some stretching.

After a 5-minute warm-up walk, you will run for 20 minutes. The session will finish with 5 minutes of walking.

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

After 3 intense weeks, it's time for a lighter week.To make progress, it’s important to alternate between training and rest phases, which allow you to assimilate the work you've done.

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

Rest.
No running in this slot.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Have a rest.Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

The session starts with 5 minutes of gradually accelerated walking as a warm-up.This is followed by 30 minutes of slow endurance running.
you should be able to speak while running!You will finish the session by walking for 5 minutes.

After the session, feel free to check out the on-demand sessions available in the Pilates category:there is Pilates, yoga, and stretching tailored to your practice.
Good luck!

You should do this session at a comfortable breathing pace:
i.e. you should be able to talk while exercising.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to drink plenty of fluids after your session.You can also do some stretching.