How to start running

Test Run

The Test Run is performed only once in order to determine at which week of the programme you should start the training. The test is very simple.

But first the warm-up

Before taking the test you should have a good warm-up. You can follow our model warm-up before running.

Warm-up is very important. You are only starting your running adventure and neither your muscles nor tendons are ready for that type of effort. The warm-up significantly lowers the risk of injury which could put an end to your running before you have really started. So do warm up!

Besides, a good warm up will improve your test result!

Test Run

The test consists in running continuously at the same pace, ideally slightly faster than fast marching.

Do not stop until you become breathless and cannot run anymore.

Control the time to see how long you have run.

Match your running time with the week at which you should start the training programme:

  • less than 2 minutes - consider fast walking first
  • 2 - 4 minutes - Week 1
  • 5 - 6 minutes - Week 3
  • 7 -8 minutes - Week 4
  • 9 - 10 minutes - Week 6
  • 11 - 12 minutes - Week 7
  • 12 -14 minutes - Week 8
  • more than 15 minutes - Week 10