FAQ

WHY DO RUNNING?

With aerobic running, you will mainly train:

lower part of the body

And secondly train:

abs
shoulders
back

The main advantage by performing this training is that you will gain in both coordination and endurance, by using no equipment, only some comfortable shoes! It will also reduce your stress, help you to relax tense back muscles and decrease your fat body.

Note that the main focus of this training is the endurance (i.e. the ability to run for a long time at a given intensity). So if you want to reach higher levels in running performance (run faster and longer), check the HIIT training.

WHAT IF I CAN'T/DON'T WANT TO RUN?

You can do another aerobic training like brisk walking as an alternative for running or as an introduction for running. Walking can also have many benefits similar to running. And one of the other advantage can be the decrease in risk injury related to your joints (as the intensity will be lower).

So if running is too hard for you, brisk walking gives you an alternative way to improve your endurance and even prepare you for running training. The brisk walking will help you to lose weight and be more fit so you can then be able to do the running training.

In order to start the brisk walking training, you can use the proposed training here, but instead of running, just walk.

WHAT IF I AM AT LAST LEVEL (LVL 12)?

At level 12 of this training, repeat the last sub-level until you can run 40 min during your test day, see here.

WHAT IF I CAN DO 40 MIN RUNNING?

Now, the goal can be to keep this level as long as possible and even achieve higher levels. In order to do that, here is an example of program:

Day 1: do 40 min running
Day 2: rest
Day 3: do the last sub-level of level 12 by adding 1 min in sets 1 & 3, see here ; repeat that by adding 1 more min for sets 1 & 3 every time you succeed
Day 4: rest
Day 5: run as long as possible (minimum: 40 min)
Day 6 & 7: rest

Do not forget that Running will mainly train the lower part of your body for endurance. If you want, you can train the other parts of the body (by mixing force & endurance trainings). For that, check the other classic trainings proposed here, by classicfit.org.

You can also adapt this training for another aerobic sport that you like (for exemple: cycling, swimming, jumping rope, aerobics, roller/ice skating, etc.)