Running is an activity accessible to everyone, but to progress without getting injured, structuring your training is essential. A well-designed plan respects the principles of progression, alternating intensities and recovery.
These programmes are given for guidance only. They must be adapted to each person’s profile (schedule, sports history, goals, etc.).
Key message: Consistency matters more than intensity. Running regularly at a controlled pace is more beneficial and less risky than overly intense sessions spread out over time.
🏃 Choose your programme
Goal: health and getting back into running. 2 to 3 sessions a week over 8 weeks. Gentle progression with walk-run intervals to run continuously without injury.
Weeks 1–8Goal: progression. 3 to 4 sessions a week. Alternating easy endurance, short and long intervals and a long run to improve VO2max and endurance.
Intermediate level🌱 Beginner Programme — Health & Return to Running
Frequency: 2 to 3 sessions a week. The goal is to build up running gradually without injury, always staying at a comfortable pace (zone 1–2, easy breathing).
Discovering running through very short walk-run intervals.
- 5 min walking (warm-up)
- 6 × 1 min running + 2 min walking
- 5 min walking (cool-down)
Gradually lengthening the running blocks.
- 5 min walking (warm-up)
- 5 × 2 min running + 2 min walking
- 5 min walking (cool-down)
Long running blocks — consolidating basic endurance.
- 5 min walking (warm-up)
- 4 × 4 min running + 2 min walking
- 5 min walking (cool-down)
Continuous running — goal achieved!
- 5 min walking (warm-up)
- 20 to 30 min of continuous running at a very easy pace
- Easy breathing, conversation possible
⚡ Runner Programme — Progression
Frequency: 3 to 4 sessions a week. The goal is to improve endurance, speed and VO2max by alternating different intensities. Session 3 is optional depending on your level of fatigue.
The key session of any programme — the aerobic foundation.
- 45 to 60 min of continuous running
- Easy pace (zone 1–2)
- Conversation possible during the effort
Developing maximal aerobic power.
- 15 min warm-up
- 8 × 30 s fast (zone 5) + 1 min slow recovery
- 10 min cool-down
Active recovery between intense sessions.
- 30 min at a very easy pace
- Zones 1 and 2 only
- Skip if very tired
Developing lactate threshold and high-intensity endurance.
- 15 min warm-up
- 3 × 5 min at a sustained pace (zone 4) + 2 min recovery
- 10 min cool-down
Developing basic endurance and muscular adaptation to volume.
- 1h00 to 1h15 of running
- Comfortable pace (zones 1 and 2)
- Take your time, no stopwatch
🎯 Tips for lasting progress
Increase the training load gradually — don’t add intensity and volume at the same time. The 10% rule (don’t increase volume by more than 10% per week) is a good starting point.
Keep at least 1 to 2 rest days a week. Progress happens during recovery, not during exercise. A day without running is never a wasted day.
Stay attentive to how you feel to avoid injury. Persistent pain is not normal — don’t push through it. Better to miss a session than to be injured for several weeks.
You can add a session of specific strength training, or replace one with it, depending on your tolerance and goals. Work outside of running is a major asset for injury prevention.
Key takeaway
A good programme is the one you stick to
Whether you are a beginner or an experienced runner, the key to progress is consistency. A programme suited to your level, respectful of your recovery and progressive in its load will help you reach your goals while protecting your health. Our sports physicians are here to help you personalise your plan.