All right, you’re able to run 30 minutes in a row. 10 weeks ago you were on the couch but with the training plan to start running from scratch you have charged your batteries. It may have taken you more or less, but you are at that point. You notice you have more vitality but also more tiredness, it’s normal.
The next logical step is to want to run for an hour without stopping. One hour?!! Yes, it’s not crazy. We are also going to want to give a little more rhythm to the training so a very good objective to consider yourself already minimally fit is to be able to run 10km in less than 60 minutes, that is, at 6 minutes per kilometer.
Two tips before you start
- Do not stop. We have repeated the advice of the last time. Like when you started running, you probably see the target as being very far away, but it’s there. It can take you more or less, but it comes with perseverance and for that you only have to do one thing: not leave it.
- Don’t do anything stupid.We also say this again. Now you may have more confidence in yourself, but the best way to progress is not to injure yourself. For that, warming up and subsequent stretching, which are part of training and are as important as running itself, will be more important.
What do I need to start?
Be able to run 30 minutes continuously, no matter how long it takes you. This is the starting point.
- Day 1: 30′ running, pace is as slow as possible (from now on SP)
- Day 2: 15′ running (SP), 1′ running, 5′ running (medium pace, a little more active, which takes its toll – RM), 1′ walking, 5′ running (SP)
- Day 3: 20′ running (SP), 1′ walking, 10′ running (MP)
- Day 1: 6′ MP + 5′ SP + 4′ MP + 3′ SP + 2′ MP + 1′ SP + 1′ MP + 6′ SP (total: 28′ running)
- Day 2: Running 35′ (SP)
- Day 3: 25′ running starting in SP and ending in RM
- Day 1: 35′ running (SP)
- Day 2: 30′ running starting in SP and ending in RM
- Day 3: 7′ MP + 6′ SP + 5′ MP + 4′ SP + 3′ MP + 2′ SP + 1′ MP + 7′ SP (total: 35′ running)
- Day 1: 40′ running (SP)
- Day 2: 20′ running (SP) + 10′ running (MP) + 2′ walking + 2′ running (fast pace, not sprinting, but you feel for the first time that you are in a race – FP)
- Day 3: 8′ MP + 7′ SP + 6′ MP + 5′ SP + 4′ MP + 3′ SP + 2′ MP + 1′ FP (total: 36′ running)
- Day 1: 45′ running (SP)
- Day 2: 9′ MP + 8′ SP + 7′ MP + 6′ SP + 5′ MP + 4′ SP + 3′ MP + 2′ FP + 1′ SP (total: 45′ running)
- Day 3: 50′ running (SP)
- Day 1: 30′ running (SP) + 1′ walking + 10′ (MP) + 2′ walking + 5′ FP (total: 45′ running)
- Day 2: 60′ running (SP)
- Day 3: 10′ running (SP) + 25′ MP + 10′ SP (total: 45′ running)
- Day 1: 10 km running, as slow as it takes. If it takes 70-80′, then then that’s what it takes. Try not to walk at any time.
- Day 2: 10′ running (SP) + 20′ MP + 5′ FP + 10′ SP (total: 45′ running)
- Day 3: 65′ running (SP)
- Day 1: 10 km running, as slow as it takes. Do not walk
- Day 2: 5′ running (SP) + 30′ MP + 5′ FP + 10′ SP (total: 50′ running)
- Day 3: 70’ running (SP)
- Day 1: 10′ running (SP) + 20′ MP + 10′ FP + 20′ SP (total: 60′ running)
- Day 2: 75′ running (SP)
- Day 3: 10′ running (SP) + 15′ MP + 5′ FP + 15′ MP + 10′ SP (total: 55′ running)
- Day 1: 80′ running (SP)
- Day 2: 30′ running (SP) + 10′ MP + 5′ FP + 15′ SP (total: 60′ running)
- Day 3: 10 kilometers in 60 minutes
We again play with the recovery times, with the volume of each session and with the total weekly volume. The plan may be more or less suitable for some people, it is only a guide for you to see how the progress is week by week.
Final recommendations and frequently asked questions
- What exactly is SP, MP and FP? It’s slow pace, medium pace and fast pace.
- Slow rhythm is basically as slow as you can run without being uncomfortable. You can have a conversation with another person when you start running at this pace. Maybe at the beginning after 15 minutes at this pace you cannot. If you use a heart rate monitor, around 65-75% of your maximum frequency.
- Medium rhythm is a rhythm that takes a little more, that is demanding, that the first times you try it you will think “I cannot reach the minutes marked by the plan”, but it is achieved. 75-85% of your maximum heart rate.
- Fast rhythm is used very little, but it is a rhythm below 6:00 / km, in which you feel fast and you will not be able to keep it going for long. In the plan, the maximum time that is used is 10 minutes, but it starts with only one. You can put yourself at 85-95% of your maximum frequency.
- You have to dedicate 5 minutes to warm up. Warming up to this level is nothing more or less than stretching the legs, some very light leg stretches (without forcing or a minimum), about 10 star jumps, 2 minutes at a very slow pace or even walking fast for the first few days and some joint mobility (ankle movements, knee movements, hips, arms…).
- Stretches already play an important role. Dedicate 10 minutes after what you mark up to stretch. If you do not even know what they are, this article and video from an athletics forum can be a good start. If you do not feel like doing them after running (well, you never want to …), do them during the rest of the day. But do them. It’s very important.
- This is a good time to get a medical checkup if you have not already done it. In some training we will put the heart to work a little more and we must be aware that not everyone can run. A stress test would not hurt.
- Do not get injured. I will not get tired of saying it, but it’s the most important thing. At these levels you continue to progress only by going out to run and for that you have to be willing and not be injured. Take the appropriate measures: do the stretches, train slowly, do not overdo speed, let your body adapt and choose the right footwear.
- Choose some footwear that is right for you. Suitable footwear will help us to progress and, above all, avoid injuries. At Runnics we have created Perfect Match™ to help any runner find the best footwear for their characteristics. Just try it will take less than one minute to find out which is the perfect running sneaker for you.