Back when I first started running in 2008, I followed 2 plans that really helped my out-of-shape body get into the rhythm of running. The first one was called “Couch to 5K” and it’s easily found on the web with a simple Google search. But the plan that followed C25K so naturally isn’t. Originally I found it on the web at Cool Running, but the plan no longer exists on their website, so I thought I’d throw the plan on The Blog Channel so that I don’t lose it in case I want to use it again and so others can use it to get started as a runner.
Basically, when you wrap up the C25K plan you’ll be ready to run a 5k or for 30 minutes without stopping. The One Hour Runner training plan takes you from running 30 minutes at a time to, you guessed it, one hour at a time. There’s no need to worry about pacing, just run what is comfortable for you. The “talk test” is a great way to judge whether or not you’re running too fast. If you have to talk in one word phrases – or can’t talk at all – you’re running too fast. You should be able to have a conversation while you’re running during this plan (if you run alone, prepare for some weird looks).
You’ll want to sandwich your training run between a brisk 5 minute warm up walk and a nice 5 minute cool down walk. It’s also a good idea to listen to your body. Some days (and weeks) are better than others, and there’s no rush to get through the plan. Customize, just keep moving forward! The 10 week plan is below.
| DAY 1 | DAY 2 | DAY 3 | TOTAL | |
|---|---|---|---|---|
| Week 1 | 30:00 | 30:00 | 30:00 | 1:30:00 |
| Week 2 | 30:00 | 30:00 | 30:00 | 1:30:00 |
| Week 3 | 30:00 | 30:00 | 30:00 | 1:30:00 |
| Week 4 | 30:00 | 29:00 | 35:00 | 1:34:00 |
| Week 5 | 30:00 | 32:00 | 38:00 | 1:40:00 |
| Week 6 | 30:00 | 33:00 | 41:00 | 1:44:00 |
| Week 7 | 30:00 | 34:00 | 45:00 | 1:49:00 |
| Week 8 | 30:00 | 36:00 | 49:00 | 1:55:00 |
| Week 9 | 30:00 | 38:00 | 54:00 | 2:02:00 |
| Week 10 | 30:00 | 40:00 | 60:00 | 2:10:00 |
