Graduation to 60

Once our beginners have graduated from their None To Run programme, they move onto a 6 week programme designed to take them from running 25 mins (or more as they are often already running beyond this at the end of None To Run) to 60 minutes.

Like our None To Run programme, all sessions start with a 5 minute warm up walk and finish with a 5 min cool down walk plus stretches.

 

Week 1

Session 1 – 20 minute run, 3 minute walk, 20 minute run

Session 2 – 20 minute run, 3 minute walk, 20 minute run

Session 3 – 20 minute run, 2 minute walk, 20 minute run

 

Week 2

Session 1 – 10 minute run, 1 minute walk, 10 minute run, 2 minute walk, 10 minute run, 3 minute walk, 10 minute run, 4 minute walk, 10 minute run

Session 2 – repeat Tuesday’s session

Session 3 – 12 minute run, 1 minute walk, 12 minute run, 2 minute walk, 12 minute run, 3 minute walk, 12 minute run, 4 minute walk, 12 minute run

 

Week 3

Session 1 – 15 minute run, 2 minute walk, 15 minute run, 3 three minute walk 15 minute run

Session 2 – 25 minute run, 5 minute walk, 15 minute run

Session 3 – 25 minute run, 3 minute walk, 15 minute run

 

Week 4

Session 1 – 30 minute run, 5 minute walk, 15 minute run

Session 2 – 30 minute run, 3 minute walk, 15 minute run

Session 3 – 30 minute run, 2 minute walk, 15 minute run

 

Week 5

Session 1 – 40 minute run, 5 minute walk, 10 minute run

Session 2 – 40 minute run, 3 minute walk, 10 minute run

Session 3 – 40 minute run, 2 minute walk, 10 minute run

 

Week 6

Session 1 – 50 minute run

Session 2 – 55 minute run

Session 3 – 60 minute run

 

Our runners generally cover anything from 6k to 10k in those 60 minutes. Whatever the distance covered, all will be running for 60 continuous minutes which is a huge achievement when starting from 30 second segments!  Not everyone has to be fast, just getting out three times a week will reap amazing fitness benefits both mentally and physically.