Welcome to Your Fun Run Training Plan

Welcome to an 8-week journey towards improved fitness and better health. Our goal is that you can achieve a 3k or 5k run without problems!

Our 4x4 Training 8-week fitness program is a research-based and time-efficient way to boost your health, and it fits both those who love exercise and those who don’t.

Endurance activities are described as walking or running, but you can just as well swim, cycle, row, or perform any other activity that involves dynamic work with large muscle groups. If you prefer running or walking, we recommend doing the intervals on a hill or treadmill with some inclination.

We also refer to % of maximum heart rate, but you don’t have to use a heart rate monitor. Many people find motivation in measuring their heart rate during exercise, but the program is equally effective if you don’t. If the progression feels a little too tough, you can add an extra week at your own pace. The key is to complete the full 8 weeks!

Each session represents a day of training. We have deliberately included rest days so that you can recover or do some mobility exercises. If you find the training workload too much or too little, you can adjust the individual days to suit your own schedule and tick the session in the checkboxes to see your progress!

Disclaimer

If you are not capable of any of the strength exercises due to a recent port placement or previous operations, adapt the exercise so it fits your needs and is doable for you!

Training Plan

Week 1

Session 1 - Day 1

WARM UP | 6 MIN.

Slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

Walk or run uphill at a higher intensity for 4 minutes. You should feel tired and winded by the end of the 4 minutes. If using a heart rate monitor, aim for 75–90% of your maximum heart rate. To estimate max HR: 211 – (0.64 × age).

COOL DOWN | 6 MIN.

Easy walking or jogging to bring your heart rate down. Take a moment to appreciate the effort you just put in — small steps add up, and you’ve already started building a stronger you.

KEY TIP

Push yourself so that you’re breathing hard and conversation is difficult, but not impossible. It’s about finding a steady challenge you can maintain for the full 4 minutes.

Session 2 - Day 2

Break / Mobility

See Social Media

Session 3 - Day 3

WARM UP | 6 MIN.

Move at a comfortable pace with an easy jog or brisk walk to get your body ready.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

Run or walk continuously for 20 minutes. Aim for a pace that feels comfortable but a little faster than your warm-up speed — steady effort without stopping.

COOL DOWN | 6 MIN.

Slow down to an easy walk or jog to bring your breathing back under control. Give yourself credit: consistent work like this builds your endurance step by step.

STRENGTH TRAINING
EXERCISES	SETS	REPS	INFORMATION
Push Ups	3	10	Maintain a straight line from your head to heels. Keep your core engaged to prevent your hips from sagging. Keep elbows tucked in rather than flared out to protect shoulders. Beginner Option: Start with knee push-ups or elevated push-ups (hands on a wall or bench).
Squats	3	15	Keep your back straight/neutral, avoiding any rounding. Ensure knees follow the line of your toes and do not collapse inward. Keep weight on your heels and mid-foot.
Calve Raises	3	10	Slowly rise onto the balls of your feet, hold for a second, and lower back down, keeping your knees straight.
Tib Raises	3	10	Lean your back against a wall with your feet hip-width apart and extended forward, then slowly lift your toes toward your shins while keeping your heels on the ground.

Session 4 - Day 4

Break / Mobility

See Social Media

Session 5 - Day 5

WARM UP | 6 MIN.

Move at a comfortable pace with a light jog or brisk walk to get your body warmed up and lightly sweating.

MAIN WORKOUT | 4 MIN. RPE 6–8 | INTERVAL TRAINING

Higher intensity interval (4 Min.)
Walk or run at a challenging pace so you’re breathing hard, and conversation is difficult. Aim for 80–90% of your maximum heart rate (use 211 – 0.64 × age to estimate) at the end of the 4th minute.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Repeat the same interval as mentioned above.

COOL DOWN | 6 MIN.

Finish with calm walking. Take a moment to appreciate your week’s efforts — you’ve completed your first week of your preparation for the Fun Run!

Week 2

Session 1 - Day 1

WARM UP | 6 MIN.

Slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

Walking or running uphill so you feel tired and winded. If you have a heart rate monitor, you should be at around 80-95% of your maximum heart rate towards the end of the 4-minute period.

COOL DOWN | 6 MIN.

Easy walking or jogging. Finally, you’ll be back home, ready for a refreshing shower, and can enjoy the rest of your day knowing you’ve taken a meaningful step toward better fitness!

KEY TIP

Keep the pace challenging so conversation is difficult, but manageable for the full 4 minutes. If it’s too hard, slow down a bit next time.

Session 2 - Day 2

Break / Mobility

See Social Media

Session 3 - Day 3

WARM UP | 6 MIN.

Move at a comfortable pace with a light jog or brisk walk to get your body warmed up and lightly sweating.

MAIN WORKOUT | 4 MIN. RPE 6–8 | INTERVAL TRAINING

Higher intensity interval (4 Min.)
Walk or run at a challenging pace so you’re breathing hard, and conversation is difficult. Aim for 80–90% of your maximum heart rate (use 211 – 0.64 . age to estimate) at the end of the 4th minute.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.

COOL DOWN | 6 MIN.

Finish with calm walking and you’re done for the day!

Session 4 - Day 4

Break / Mobility

See Social Media

Session 5 - Day 5

WARM UP | 6 MIN.

Move freely and dynamically for five minutes. Combine movements like squats, crawling, lunges, and gentle spinal movements such as rotating, flexing, and extending in a natural, flowing way. There are no strict rules – explore what feels right and engage your whole body.

Strength Training
Perform 5 - 10 repetitions of all three exercises (depending on your fitness level). Rest 30 seconds between exercises and 1 min. after completing 1 set of each of the exercises.
Exercise	Sets	Reps	Information
Squats	3	10	Keep your back straight/neutral, avoiding any rounding. Ensure knees follow the line of your toes and do not collapse inward. Keep weight on your heels and mid-foot.
Rowing	3	7	Lean about 30–45 degree forward, allowing your arms to hang straight down (Option: Holding weights/water bottles), then drive your elbows back to pull your hands/the weights toward your hips, squeezing your back muscles while pulling your shoulder blades together & keeping your core tight.
Calve Raises	3	10	Slowly rise onto the balls of your feet, hold for a second, and lower back down, keeping your knees straight.
Tib Raises	3	10	Lean your back against a wall with your feet hip-width apart and extended forward, then slowly lift your toes toward your shins while keeping your heels on the ground.

Week 3

Week 4

Session 1 - Day 1

WARM UP | 6 MIN.

MAIN WORKOUT I 25 MIN. RPE 7-8 I INTERVAL TRAINING

Higher intensity interval (4 Min.)
Walk or run at a challenging pace so you’re breathing hard, and conversation is difficult. Aim for 80–90% of your maximum heart rate (use 211 – 0.64 . age to estimate) at the end of the 4th minute..  
Active recovery (3 Min.)
 Slow down to relaxed walking to catch your breath. 
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.

COOL DOWN I 6 MIN.

Finish with calm walking and you’re done for the day!

Session 2 - Day 2

Break / Mobility

See Social Media

Session 3 - Day 3

ENDURANCE PROGRAMM 4x4 HEALTH BOOSTER

Repeat the first session from this week – a real booster for your health! You’re well on your way to improved fitness and a younger fitness age.

Session 4 - Day 4

Break / Mobility

See Social Media

You’ll feel this week of training in your body and mind - and you’ll like it! Take two days off: If you choose to be active, keep exercises at low-tomoderate intensity for recovery.

Session 5 - Day 5

WARM UP | 6 MIN.

Strength Training \| EMOM 5 minutes - 3 rounds
EMOM = EVERY MINUTE ON THE MINUTE You start the movement at the top of the minute, and any remaining time after completing the reps is your rest before the next minute begins.
Exercise	Sets	Reps	Information
Squats	3	15	Keep your back straight/neutral, avoiding any rounding. Ensure knees follow the line of your toes and do not collapse inward. Keep weight on your heels and mid-foot.
Split Squats	3	8 per leg	Position: Step one foot forward. Keep your feet hip-width apart (like you're on train tracks, not a tightrope) for better balance. Execution: Keep your front foot flat and your back heel lifted. Lower your hips straight down, keeping your torso upright. Safety: Ensure your front knee stays aligned with your foot and doesn't cave inward. Don't let your hips sag—keep your core engaged!
Push Ups	3	12	Maintain a straight line from your head to your heels, avoiding saggy hips. Keep elbows tucked in rather than flared out to protect shoulders. Beginner Option: Start with knee push-ups or elevated push-ups (hands on a wall or bench) if a full push-up is too difficult.

Week 5

Session 1 - Day 1

WARM UP I 6 MIN.

Slow jog or brisk walk to get you lightly sweating, preferably on an incline or hill to raise your heart rate more quickly and reduce stress on your knees.

MAIN WORKOUT I 4 MIN. RPE 8-9 I RUN OR WALK

Higher intensity interval of walking or running uphill so you feel tired and winded. If you have a heart rate monitor, aim for 85–90% of your maximum heart rate (formula: 211 – 0.64 . age).

COOL DOWN I 6 MIN.

Easy walking – and just like that, you’re back home, ready for a refreshing shower, with the rest of your day free and your fitness already improving!

REMEMBER
It’s important that the four minutes truly are high-intensity. If you find yourself unable to maintain the intensity for the entire four minutes, you’ve overdid it; next time, try going a little slower so you can maintain the intensity the whole interval. At the same time, you should be so tired and out of breath that you’re unable to maintain a conversation. Aim to reach 85–90% of your maximum heart rate toward the end of the 4th minute, not at the beginning.

Session 2 - Day 2

BREAK / MOBILITY

See Social Media

Session 3 - Day 3

WARM UP I 6 MIN.

Slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly and to reduce stress on your knees.

MAIN WORKOUT I 25 MIN. I FUN RUN OR WALK

Running or walking at a steady intensity that feels comfortable, but a bit harder than your warm-up pace – without stopping.

Session 4 - Day 4

BREAK / MOBILITY

See Social Media

Session 5 - Day 5

ACTIVE SESSION I 60 MIN.+

Choose an activity involving large muscle groups and dynamic movements (walking, jogging, swimming, squash, etc.) that you normally don’t do and be active for more than 60 minutes. Bring a friend or family member so it becomes easier to get off the couch. For an extra boost, try a new activity, take a different route than usual, or practice mindful walking by focusing on your breath, steps, and surroundings.

Week 6

Session 1 -Day 1

WARM UP I 6 MIN.

MAIN WORKOUT I 25 MIN. RPE 7-8 I INTERVAL TRAINING

Higher intensity interval (4 Min.)
Walk or run at a challenging pace so you’re breathing hard, and conversation is difficult. Aim for 80–90% of your maximum heart rate (use 211 – 0.64 . age to estimate) at the end of the 4th minute.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.  
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.

COOL DOWN I 6 MIN.

Well done! Walk calmly for 6 Minutes to bring your heart rate down. Treat yourself to a warm or cold shower afterward and enjoy that amazing feeling.

Session 2 - Day 2

WARM UP I 6 MIN.

Usual warm-up routine

MAIN WORKOUT I 30 MIN. I FUN RUN OR WALK

Running or walking at a steady intensity that feels comfortable, but a bit harder than your warm-up pace – without stopping.

Strenght training
Exercise	Sets	Reps	Information
Squats	2	15	Keep your back straight/neutral, avoiding any rounding. Ensure knees follow the line of your toes and do not collapse inward. Keep weight on your heels and mid-foot.
Calve Raises	3	10	Slowly rise onto the balls of your feet, hold for a second, and lower back down, keeping your knees straight.
Tib Raises	3	10	Lean your back against a wall with your feet hip-width apart and extended forward, then slowly lift your toes toward your shins while keeping your heels on the ground.
Rowing	2	12	Lean about 30–45 degrees forward, allowing your arms to hang straight down (option: holding weights/water bottles), then drive your elbows back to pull the weights toward your hips, squeezing your back muscles and keeping your core tight.

Session 3 - Day 3

BREAK / MOBILITY

See Social Media

Session 4 - Day 4

ENDURANCE PROGRAMM I 4x4 HEALTH BOOSTER

Repeat the first session from this week – a real booster for your health! You’re well on your way to improved fitness and a younger fitness age.

Strenght training \| Emom 4 minutes - 3 rounds
EMOM = EVERY MINUTE ON THE MINUTE You start the movement at the top of the minute, and any remaining time after completing the reps is your rest before the next minute begins.
Exercise	Sets	Reps	Information
Squats	3	15	Keep your back straight/neutral, avoiding any rounding. Ensure knees follow the line of your toes and do not collapse inward. Keep weight on your heels and mid-foot.
Split Squats	3	8 per leg	Position: Step one foot forward. Keep your feet hip-width apart (like you're on train tracks, not a tightrope) for better balance. Execution: Keep your front foot flat and your back heel lifted. Lower your hips straight down, keeping your torso upright. Safety: Ensure your front knee stays aligned with your foot and doesn't cave inward. Don't let your hips sag—keep your core engaged!
Push Ups	3	12	Maintain a straight line from your head to your heels, avoiding saggy hips. Keep elbows tucked in rather than flared out to protect shoulders. Beginner Option: Start with knee push-ups or elevated push-ups (hands on a wall or bench) if a full push-up is too difficult.

Week 7

Session 1

WARM UP I 6 MIN.

MAIN WORKOUT I 25 MIN. RPE 7-8 I INTERVAL TRAINING

Higher intensity interval (4 Min.)  
Walk or run at a challenging pace so you’re breathing hard, and conversation is difficult. Aim for 80–90% of your maximum heart rate (use 211 – 0.64 . age to estimate) at the end of the 4th minute.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.
Active recovery (3 Min.)
Slow down to relaxed walking to catch your breath.
Higher intensity interval (4 Min.)
Walking or running at higher intensity.

COOL DOWN I 6 MIN.

Well done! Treat yourself afterward and enjoy that amazing feeling.

Session 3 - Day 3

ACTIVE SESSION

Choose an activity involving large muscle groups and dynamic movements (walking, jogging, swimming, squash, etc.) that you normally don’t do, and be active for more than 60 minutes. Bring a friend or family member so it becomes easier to get off the couch. For an extra boost, try a new activity, explore a different route, or practice mindful walking by focusing on your breath, steps, and surroundings.

Session 4 - Day 4

Strenght training
Exercises	Information
Sit Ups	Avoid pulling your neck: Place hands behind your head, ears, or across your chest. Control the movement: Lower slowly to maximize core engagement. Keep heels on the ground for stability.
Quadruped shoulder touches or arm lifts	Get in a hands-and-knees tabletop position (optionally lifting knees two inches). Maintain a rigid, neutral spine and engage your core. Slowly lift one hand to tap the opposite shoulder — without shifting your hips or rotating your torso.
Table hold	Sit on the floor with knees bent and feet flat, hip-width apart. Place hands on the ground behind you, fingertips facing toward your heels. Lift: Squeeze your glutes and press through your heels and hands to lift your hips until your body forms a straight line from knees to shoulders. Position: Keep your arms straight, shoulders pulled down away from your ears, and your chest lifted.

Week 8

Session 1 - Day 1

Warm up | 6 min

Usual warm-up routine.

MAIN WORKOUT I 25 MIN. I FUN RUN OR WALK

Running or walking at a steady intensity that feels comfortable, but a bit harder than your warm-up pace – without stopping.

Session 2 - Day 2

Break / Mobility

See Social Media

Session 3 - Day 3

ACTIVE SESSION 60 MIN.+

Session 4 - Day 4

Break / Mobility

See Social Media

03.07.2026
FUN RUN and WALK

WELL DONE

Thank you for joining us on this 8-week journey – you should be proud of yourself! You are definitely in better shape than when you started, and the training now gives you more energy than it takes out of you – most likely you’re already feeling the mental and physical benefits. You’ve improved your physical fitness, which is a key indicator of cardiovascular health.

Moreover, you’ve strengthened important muscles, making it easier to manage busy day-to-day activities while reducing the risk of injuries or strains.

Recap

Your 8-week training journey

You did it! You can be really proud of yourself! After a wholesome recovery, take some time to reflect on the past 8 weeks. What went good? What went better than you thought? Where was your starting point and where are you now?

Disclaimer

FAQ

WHAT IF I MISSED ONE OR TWO TRAINING SESSIONS?

Missing a session is not a problem. Simply continue with the next planned session. If you miss an entire week, repeat the previous week before moving on. The program is designed to be flexible and to support gradual progress.

WHAT IS RPE?

RPE means Rate if Perceived Exertion. It is a subjective 1–10 scale used to measure how hard your body is working during physical activity based on breathing, heart rate, and fatigue.

RPE	DESCRIPTION
1 – 2	Very light effort, such as easy walking or warming up.
3 – 4	Light effort, comfortable pace, light sweat, can hold a conversation.
5 – 6	Moderate effort; breathing is heavier but still sustainable.
7 – 8	Hard effort; challenging, labored breathing, short phrases.
9 – 10	Maximum, all‑out effort; impossible to do more reps.

DO I NEED TO CONSIDER MY MEDICATION?

Yes. Some medications can affect heart rate, blood pressure, or how your body responds to physical activity. If you take medication regularly, it is recommended to speak with your physician before starting the program. They can advise you on any precautions you should consider during training.

DO I NEED MEDICAL CLEARANCE

Yes. It is recommended to talk to your physician before starting this program. They can assess your current health status and confirm whether participating in the running program is appropriate and safe for you.

WHAT SHOULD I DO IF I EXPERIENCE PAIN WHILE RUNNING?

Stop or reduce the intensity if you experience pain. Try slowing down, shortening the session, or switching temporarily to walking. Persistent or sharp pain should be evaluated by a healthcare professional before continuing training.

WHAT IF I CANNOT MANAGE THE INTENSITY OR DISTANCE?

Adjust the training to your current capacity. Slow down your pace, shorten the distance, or include additional walking breaks. The goal is consistent participation, not pushing beyond your limits.

Welcome to Your Fun Run Training Plan

Training Plan

Session 1 - Day 1

WARM UP | 6 MIN.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

COOL DOWN | 6 MIN.

KEY TIP

Session 2 - Day 2

Session 3 - Day 3

WARM UP | 6 MIN.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

COOL DOWN | 6 MIN.

Session 4 - Day 4

Session 5 - Day 5

WARM UP | 6 MIN.

MAIN WORKOUT | 4 MIN. RPE 6–8 | INTERVAL TRAINING

COOL DOWN | 6 MIN.

Session 1 - Day 1

WARM UP | 6 MIN.

MAIN WORKOUT | 4 MIN. RPE 6–8 | RUN OR WALK

COOL DOWN | 6 MIN.

KEY TIP

Session 2 - Day 2

Break / Mobility

Session 3 - Day 3

WARM UP | 6 MIN.

MAIN WORKOUT | 4 MIN. RPE 6–8 | INTERVAL TRAINING

COOL DOWN | 6 MIN.

Session 4 - Day 4

Session 5 - Day 5

WARM UP | 6 MIN.

Session 1 - Day 1

WARM UP | 6 MIN.

MAIN WORKOUT I 18 MIN. RPE 7-8 I INTERVAL TRAINING

COOL DOWN | 6 MIN.

Session 2 - Day 2

Break / Mobility

Session 3 - Day 3

ACTIVE SESSION 60 MIN. +

Session 4 - Day 4

Break / Mobility

Session 5 - Day 5

WARM UP I 6 MIN.

MAIN WORKOUT I 4 MIN. RPE 6-8 I RUN OR WALK

COOL DOWN I 6 MIN.

Session 1 - Day 1

WARM UP | 6 MIN.

MAIN WORKOUT I 25 MIN. RPE 7-8 I INTERVAL TRAINING

COOL DOWN I 6 MIN.

Session 2 - Day 2

Break / Mobility

Session 3 - Day 3

ENDURANCE PROGRAMM 4x4 HEALTH BOOSTER

Session 4 - Day 4

Break / Mobility

Session 5 - Day 5

WARM UP | 6 MIN.

EMOM = EVERY MINUTE ON THE MINUTE

Session 1 - Day 1

WARM UP I 6 MIN.

MAIN WORKOUT I 4 MIN. RPE 8-9 I RUN OR WALK

COOL DOWN I 6 MIN.

Session 2 - Day 2

BREAK / MOBILITY

Session 3 - Day 3

WARM UP I 6 MIN.

MAIN WORKOUT I 25 MIN. I FUN RUN OR WALK

Session 4 - Day 4

BREAK / MOBILITY

Session 5 - Day 5

ACTIVE SESSION I 60 MIN.+

Session 1 -Day 1

WARM UP I 6 MIN.

MAIN WORKOUT I 25 MIN. RPE 7-8 I INTERVAL TRAINING

COOL DOWN I 6 MIN.

Session 2 - Day 2

WARM UP I 6 MIN.

MAIN WORKOUT I 30 MIN. I FUN RUN OR WALK

Session 3 - Day 3

BREAK / MOBILITY