• choose your interest

• I plan to walk with a little shuffling

   

  I'm here to feel better and improve my shape

   

  I want a basic, possible and safe program

  THE GREEN PROGRAM

   

  3/7 sessions for six weeks

   

  the walk:run method

   

  sessions for your lifestyle

• I want to run (slowly) the entire distance

   

  finishing is winning

   

  I enjoy following a listed plan

  THE BLUE PROGRAM

   

  3-4/7 sessions for six weeks

   

  running technique explained

   

  running core exercises

• I plan to run better and strongly

   

  I like some harder sessions

   

  I have a reasonable running base

  THE RED PROGRAM

   

  3-4/7 sessions for six weeks

   

  your right intensity calculation

   

  practice proper techique