Physical activity in the workplace is transforming the modern world of work.
Find out how to structure your running sessions effectively in the workplace.
The Benefits of Physical Activity in the Workplace
Physical activity generates multiple benefits:
Reduced absenteeism, improved concentration, up to 12% increase in productivity. Beyond the individual benefits, collective activities create genuine bonds between employees.
Sharing your performance on a running pace board, or simply walking together, encourages exchange and strengthens team spirit.
Understanding Paces and Speeds
The average jogging speed for a beginner is between 7 and 9 km/h, allowing for easy conversation. This pace is the basis of a successful program.
Heart rate during exercise is a key indicator: in fundamental endurance, the zone favored for corporate activities, it's between 60 and 75% of maximum frequency. To calculate the optimum speed for each participant, consider their level and objectives.
- Use a running pace table to structure your sessions
A speed chart is essential for structuring your activities. It enables you to visualize your progress, adapt your effort, set realistic objectives and maintain your motivation.
Here's an adaptedrunning pace chart, including speed in km and time in minutes per kilometer:
Beginners :
- Light jogging: 7-8 km/h (7:30-8:30 min/km)
- Moderate running: 9-10 km/h (6-6:40 min/km)
Intermediates :
- Sustained running: 10-12 km/h (5-6 min/km)
- Tempo pace: 12-13 km/h (4:40-5 min/km)
Confirmed :
- Marathon pace: 12-14 km/h (4:20-5 min/km)
- Target 15 km: adaptation according to level
Calculating speed and transit times becomes essential. Speed is expressed in kilometers per hour or seconds per kilometer, depending on preference.
Creating an adapted training plan
Structure of a typical session
An effective running session follows a precise structure. The training plan must be progressive and take heart rate into account:
Beginners' session (45 minutes) :
- Warm-up: 10 minutes of active walking
- Session body: 25 minutes of basic endurance
- Relaxation: 10 minutes of stretching
The distance covered varies according to level: 3-4 km for a beginner, 7-8 km for an expert in the same hour.
Performance monitoring
To calculate average speed:
- Speed (km/h) = Distance ÷ Time
- Hour-km conversion: 60 ÷ speed
- From min/km to seconds per kilometer: minutes × 60 + seconds
Passing times are used to check compliance with the target pace.
Setting up an effective program
Initial assessment
The assessment includes :
- 12-minute distance test
- Heart rate measurement at rest and during exercise
- Average speed calculation
- Establishingfundamental endurance zones
Practical organization
Infrastructure :
- Changing rooms with showers
- Measuring tools (GPS watches)
Optimum planning :
- Morning sessions: 30-45 minutes
- Lunch sessions: 5-8 km depending on level
- After work: up to 15 km for the motivated
Each session specifies the target speed in km and the pace in minutes per kilometer.
Follow-up and Motivation
Participants follow :
- Distance covered per session
- Time in hours for each outing
- Passing times over reference distances
Adapting to different businesses
Small structures :
- Informal running groups
- Use of public spaces
- Applications for tracking average jogging speed
Large organizations :
- Dedicated sports coaches
- On-site installations
- Challenges with pace/speed chart tracking
Overcoming Obstacles
To convince the reluctant:
- Start with fundamental endurance
- Enable everyone to calculate the right speed
- Create groups by level
To maintain the momentum :
- Vary routes (5, 10, 15 km)
- Track progress in minutes per kilometer or seconds per kilometer
- Organize progressive challenges
Conclusion
Physical activity in the workplace is a strategic investment. Whether your employees are aiming for 15 km or maintaining a steady average jogging speed, every running session contributes to a dynamic culture.
The use of precise tools - pace/speed chart, heart rate monitoring, speed calculation - professionalizes your approach. A training plan based onfundamental endurance guarantees lasting results.
Whether performance is expressed in kilometers per hour, hour km or time in hours, the important thing is to progress together.
Start small, measure the distance travelled, track the time taken, and observe the positive transformation of your working environment.