Decathlon Launches Simple Beginner Running Program

A beginner running plan emphasizes three core ideas: assess your current fitness, start with walk‑run intervals, and increase volume slowly. The scheme recommends short, regular sessions, such as 15 minutes of active walking followed by alternating 30‑second runs and 30‑second walks, a structure promoted by Decathlon. The approach aims to build a sustainable habit rather than chasing speed or distance.

In parallel, the Rating of Perceived Exertion (RPE) scale is explained for runners and trail users. The 0‑to‑10 version translates subjective effort into a numeric rating, while the original Borg 6‑to‑20 scale links the rating to heart‑rate estimates. Developed by Swedish physiologist Gunnar Borg, the RPE system helps athletes interpret objective data alongside personal factors like fatigue, sleep, and stress, improving training quality and preventing over‑exertion.