Beginner running
Start running without rushing
Run-walk intervals, sensible weekly volume and steady progression for your first kilometres in Fontainebleau and beyond.
Aerobic base
Build consistency before speed
Alternate short running intervals with walking breaks. This run-walk method lets your heart, lungs and joints adapt gradually, so most sessions stay comfortable enough to repeat.
Choose footwear that suits mixed road and trail surfaces without overcomplicating your kit. A comfortable pair of cushioned running shoes is enough to begin.
Progression
From 15 minutes to 5 kilometres
01
Run-walk 15 minutes
Repeat short running intervals with walking recoveries across three sessions per week, keeping effort conversational throughout.
02
Extend the running blocks
Once intervals feel repeatable, gradually lengthen the running portions while keeping walk breaks in each session.
03
Build toward 30 minutes
Hold a steady pace for continuous running, adding no more than a modest increase in total weekly time from one week to the next.
04
Reach 5 kilometres
Combine two or three weekly runs with one rest day between harder efforts, allowing recovery before increasing distance again.