DecathlonxGetActive Race Training
Week 1

Need a push from someone to encourage you to start running? How about Decathlon Coach app!

We will be following you on a 6 week program that will enable you to run 7km at the DecathlonxGetActive Race. Get your shoes and running gear ready, it's going to be a great 6 weeks!

Welcome to Week 1 of your training program! Are you excited?

We have previously introduced our Decathlon Coach app in this article , and now, it is time to get the training started! :)

Before we begin, ensure that you have downloaded the Decathlon Coach app! The program that we will be following is the ‘Get Ready for Decathlon x GetActive 7K Race’ and this can be found through these steps.
1. Launch the Decathlon Coach app and create an account.
2. Click on the menu bar on the top left of the screen.
3. Select the ‘Coaching’ → ‘Running’ → ‘Training Programs’ → ‘Prepare For A Race’
→ ‘Get Ready for Decathlon x GetActive 7K Race’ → ‘Completing your first 7km run - in 6 weeks’ → ‘Choose This Program

We will be following you on the 6 week training program and here are a few points to note before you embark on this plan.
1. You must be able to run for 15 minutes without stopping.
2. The walking phases before and after each running phase increase the overall time you spend exercising.
3. Each week will comprise of 3 sessions. Please spread out the sessions evenly with one at the weekend and the other two during the week.
4. Before each session, remember to do a warm up to get your body ready. Check out our article where we talk about the importance of doing a warm up before a session.
A few more tips before we embark on this journey!
When you do an interval training, regardless of your speed, the key is to breathe comfortably at all times: you should be able to speak while running.

If you have a heart rate sensor, you should stay at approx 70% of your maximum heart rate during the running phases, without ever exceeding 75%. You can check out our heart rate monitors to equip yourself for your training sessions.

Hydrate, hydrate, hydrate! After each session, remember to take on fluids to hydrate your body. Do not forget this, it’s for your own health and safety!

Objective of Week 1: 3km without stopping


Welcome to your first session!

All you need for today are your running gear, 30min, and of course, yourself. :)

In this session, there are 3 main parts
1. 10 minutes power walking
2. 2km without stopping
3. 5 minutes slow walking
Begin your session by warming up your muscles! Remember to stretch, and then start on 10 minutes of power walking. This will prepare your muscles for the physical effort for this session.

After your warm up stretches and power walk, you will run 2 km without stopping. Try to push yourself, and remain at a constant pace which is comfortable for yourself. Remember not to tense yourself and accelerate at a high speed, this will cause you to tire out faster. Being at a comfortable pace will also ensure that you can breathe comfortably!

Once you are done with your 2km, do not sit down right away. This might lead to cramps! Doing a cool down, a 5 minute slow walk, will gradually allow your heart rate to decrease back to a normal rate.
Congratulations for completing your first session, now onto the next! Press on.

All you need for today are your running gear, 31 min, and of course, yourself. :)

In this session, there are 3 main parts
1.10 minutes power walking
2. 2.5km without stopping
3. 5 minutes slow walking
Begin your session by warming up your muscles! Remember to stretch, and then start on 10 minutes of power walking. This will prepare your muscles for the physical effort for this session.

stretches and power walk, you will run 2.5km without stopping. Try to push yourself, and remain at a constant pace which is comfortable for yourself. Remember not to tense yourself and accelerate at a high speed, this will cause you to tire out faster. Being at a comfortable pace will also ensure that you can breathe comfortably!

After your run, continue to move around slowly. Doing a cool down, a 5 minute slow walk, will gradually allow your heart rate to decrease back to a normal rate.

Last session for the week! You’re almost done with Week 1, that’s great.

All you need for today are your running gear, 35 min, and of course, yourself. :)

In this session, there are 3 main parts
1. 10 minutes power walking
2. 3km without stopping
3. 5 minutes slow walking
Begin your session by warming up your muscles! Remember to stretch, and then start on 10 minutes of power walking. This will prepare your muscles for the physical effort for this session.

After your warm up stretches and power walk, you will run 3km without stopping. Try to push yourself, and remain at a constant pace which is comfortable for yourself. Remember not to tense yourself and accelerate at a high speed, this will cause you to tire out faster. Being at a comfortable pace will also ensure that you can breathe comfortably!

Doing a cool down after your run, a 5 minute slow walk, will gradually allow your heart rate to decrease back to a normal rate.
And with that, Week 1 is complete!

Congratulations. I know you are feeling tired and sore, but it will get better! As you follow the plan, your stamina and performance are going to improve. Keep up the good work and see you next week. :)
Haven't signed up for the DecathlonxGetActive race? Sign up now by clicking the button below!

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