Completing your first 7 km Run with Decathlon Coach

Have you heard?! On the 4th of August, we will organise our first ever Race with the support of GetActive!

Our goal is to make this race accessible to the many and therefore, whether you have never ran a race before or you want to beat your personal best, we’ll be there to help you get ready!
With our app: Decathlon Coach, you can choose the training program best suited to your level and objectives. Following a program has many advantages: it will help you plan your training in the long term, keep you motivated and track your progress to be ready for the D-Day!

Moreover, Decathlon Coach is a multi sport app! You can choose between more than 300 trainings for free. And unlike most other training apps, there is no advertising and we don’t sell any data. All that matters to us is that you reach your objectives!

And guess what? For our first ever Race, we designed a special training program!

To find it, follow this process: Download the Decathlon Coach app → Coaching → Running → Training Programs → Prepare for a Race → Get Ready for Decathlon x GetActive 7K Race → Choose one of the 3 programs
In this article we’ll focus on the 6 weeks training program for completing your first 7 km Race designed by Philippe Propage, International Trainer & Kalenji Coach:

“This program has been designed to help you be able to run 7 km. We’ll help you achieve this with a training programme suited to your level of ability. Don’t worry about your speed or pace. The most important thing is to enjoy yourself!”

SOME ADVICE TO START

To follow this plan, you must be able to run for 15 mn without stopping.During the course of your sessions, you will cover gradually increasing distances.

The walking phases before and after each running phase increase the overall time you spend exercising.

As the days go by and you progress, you’ll be able to run 7 km and that way you’ll reach your objective.

Spread out your sessions evenly by scheduling one at the weekend and 2 during the week.

TIME TO GO!

During your session, you should be able to breathe comfortably, i.e. you can speak while running. If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Walking before starting running will warm up your body and prepare it for the effort. Walking afterwards will allow you to cool down and recover!

SESSION 1: Run 2 km without stopping (28 mn)

  1. 10 mn power walking

  2. 2 km without stopping

  3. 5 mn of slow walking

SESSION 2: Run 2.5 km without stopping (31 mn)

  1. 10 mn power walking

  2. 2.5 km without stopping

  3. 5 mn of slow walking

SESSION 3: Run 3 km without stopping (35 mn)

  1. 10 mn power walking

  2. 3 km without stopping

  3. 5 mn of slow walking

SESSION 4: Run 3 km without stopping (35 mn)

  1. 10 mn power walking

  2. 3 km without stopping

  3. 5 mn of slow walking

SESSION 5: Run 3.5 km without stopping (38 mn)

  1. 10 mn power walking

  2. 3.5 km without stopping

  3. 5 mn of slow walking

SESSION 6: Run 4 km without stopping (41 mn)

  1. 10 mn power walking

  2. 4 km without stopping

  3. 5 mn of slow walking

SESSION 7: Run 4 km without stopping (41 mn)

  1. 10 mn power walking

  2. 4 km without stopping

  3. 5 mn of slow walking

SESSION 8: Run 4.5 km without stopping (44 mn)

  1. 10 mn power walking

  2. 4.5 km without stopping

  3. 5 mn of slow walking

SESSION 9: Run 5 km without stopping (48 mn)

  1. 10 mn power walking

  2. 5 km without stopping

  3. 5 mn of slow walking

SESSION 10: Run 4 km without stopping (41 mn)

  1. 10 mn power walking

  2. 4 km without stopping

  3. 5 mn of slow walking

SESSION 11: Run for 3 km + 3 accelerations (44 mn)

  1. 10 mn power walking

  2. 3 km without stopping

  3. 3 gradual accelerations over 100 meters

  4. 10 mn of slow walking

Tips for this session

You’ll do a series of 3 accelerations over 100 metres with a recovery over the same distance.

Watch out, the accelerations are not a sprint! You should go faster than your usual pace, but you should not tense up. During the acceleration, the heart rate readings are not important.

SESSION 12: Run 5.5 km without stopping (51 mn)

  1. 10 mn power walking

  2. 5.5 km without stopping

  3. 5 mn of slow walking

SESSION 13: Run 4 km without stopping (41 mn)

  1. 10 mn power walking

  2. 4 km without stopping

  3. 10 mn of slow walking

SESSION 14: Run for 3 km + 5 accelerations (47 mn)

  1. 10 mn power walking

  2. 3 km without stopping

  3. 5 gradual accelerations over 100 meters

  4. 10 mn of slow walking

Tips for this session

During the acceleration, try to go quickly without sprinting and to strike the ground energetically.

SESSION 15: Run 6 km without stopping (54 mn)

  1. 10 mn power walking

  2. 6 km without stopping

  3. 5 mn of slow walking

SESSION 16: Run 3 km without stopping (35 mn)

  1. 10 mn power walking

  2. 3 km without stopping

  3. 5 mn of slow walking

Tips for this session

This is the final session before your 7 km. Don’t try to do more in an attempt to reassure yourself in preparation for your objective. On the contrary, you need to be well rested for the final run.

SESSION 17: 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 the previous weeks.

SESSION 18: Run 7 km without stopping (56 mn)

That’s it, today’s the big day, you’re going to run 7 km!!

After 5 mn of fitness walking, pause the app. You will restart it when you cross the starting line.

Once you have crossed the finish line, finish by walking for 5 mn to warm down and recover.

Consider getting there 5 to 10 mn before the scheduled start time. Do not stand in the front few rows to avoid being jostled at the start.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, without extending the muscles too much.

Check out our Accessories below!

Running Hand-Held Bottle Strap (Pink) Running Hand-Held Bottle Strap (Pink) 2
  • ⚡Clearance / -S$ 0.90
Available
Running

Running Hand-Held Bottle Strap (Pink)

KALENJI
8384576
S$ 1.00 S$ 1.90
Designed for runners wanting to hydrate easily during a workout.run with a small bottle of water in the hand without dropping it (even with the hand open) .
UNIQUE
OnRythm 110 Running Bluetooth HRM Chest Strap & Monitor OnRythm 110 Running Bluetooth HRM Chest Strap & Monitor 2
    Available
    Running

    OnRythm 110 Running Bluetooth HRM Chest Strap & Monitor

    KALENJI
    8301690
    S$ 30.00
    Designed for athletes who want to measure their heart rate to manage their effortManage your effort easily with the target zone function.
    No size
    Dual Ant+ Heart rate Running Bluetooth HRM Chest Strap Dual Ant+ Heart rate Running Bluetooth HRM Chest Strap 2
      Available
      Running

      Dual Ant+ Heart rate Running Bluetooth HRM Chest Strap

      KALENJI
      8334795
      S$ 50.00
      Designed for athletes to monitor their heart rate on their smartphone and/or GPS watchYour heart rate on your smartphone and/or GPS watch.
      No size
      Running Handstrap For Smartphones Running Handstrap For Smartphones 2
        Available
        Running

        Running Handstrap For Smartphones

        KALENJI
        8382138
        S$ 5.90
        Designed for runners who carry their smartphone in their hand while running.run with your phone in your hand without the risk of dropping it.
        UNIQUE
        Running Smartphone Armband Running Smartphone Armband 2
          Available
          Running

          Running Smartphone Armband

          KALENJI
          8382136
          S$ 9.90
          Designed for runners who carry their smartphone on their arm while running.You can handle your smartphone easily and consult your playlist thanks to the transparent component.
          ONE SIZE FITS ALL
          OnMove 500 With Wrist HRM Running Watch OnMove 500 With Wrist HRM Running Watch 2
          • ⚡Clearance / -S$ 30.00
          Available
          Running

          OnMove 500 With Wrist HRM Running Watch

          KALENJI
          8391961
          S$ 120.00 S$ 150.00
          Designed for athletes wanting to analyse their speed and distance and use key benchmarks to make progress.Early indicators and benchmarks to help you progress (speed, pace, distance, heart rate, target zone, laps). Instantly transfer and analyse your activities on your smartphone.
          No size
          Running Bottle Belt Running Bottle Belt 2
            Available
            Running

            Running Bottle Belt

            KALENJI
            8352140
            S$ 5.90
            Designed for runners wanting to stay hydrated easily during their sports session.You can carry a small bottle of water with this belt with holder for running.
            UNIQUE
            ONEAR 100 RUNNING EARPHONES BLACK ONEAR 100 RUNNING EARPHONES BLACK 2
              Available
              Running

              ONEAR 100 RUNNING EARPHONES BLACK

              KALENJI
              8485499
              S$ 15.00
              Designed for the earphones that don't move when you're running with music!These simple and comfortable earphones remain stable in your ear, so you can enjoy your music while jogging, without worrying about your earphones.
              UNIQUE
              500 ML Flexible Running Water Bottle 500 ML Flexible Running Water Bottle 2
                Available
                Trail Running

                500 ML Flexible Running Water Bottle

                KALENJI
                8487344
                S$ 15.00
                Designed for trail runners seeking a user-friendly hydration solution when trail running. You can carry it comfortably in a pocket, trail running vest or your hand thanks to its flexibility.
                0.5L
                WAISTBAND FOR ALL SIZES OF SMARTPHONE - GREY WAISTBAND FOR ALL SIZES OF SMARTPHONE - GREY 2
                  Available
                  Running

                  WAISTBAND FOR ALL SIZES OF SMARTPHONE - GREY

                  KALENJI
                  8545772
                  S$ 9.90
                  Designed for runners who want to carry their smartphone and keys on their belt while running.By carrying your smartphone around your waist you can avoid altering the balance of your stride and save yourself from potential injuries due to loss of balance.
                  Women's & Kids' Running Watch Women's & Kids' Running Watch 2
                    Available
                    Running

                    Women's & Kids' Running Watch

                    KALENJI
                    8384000
                    S$ 20.00
                    Designed for intensive athletes who want to progress: improve their stamina or lose weight.Customize your training to progress!
                    No size

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