Running 1 hour - 6 weeks (being able to run 40min)

After 30 minutes of non-stop running, walk for 3 minutes to recover.

The go for another 15 minutes of running. Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

You run for 40 minutes without stopping.

Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 40 minutes of non-stop running, walk for 2 minutes to recover.

The go for another 15 minutes of running. Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 30 minutes of non-stop running, walk for 3 minutes to recover.

The go for another 30 minutes of non-stop running. Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 35 minutes of non-stop running, walk for 2 minutes to recover.

The go for another 25 minutes of running. Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 40 minutes of non-stop running, walk for 2 minutes to recover.

The go for another 20 minutes of running. Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 45 minutes of non-stop running, walk for 2 minutes to recover.

The go for another 15 minutes of running. Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 20 minutes of non-stop running, walk for 2 minutes to recover.

Do this sequence of "20 minutes of running + 2 minutes of recovery" twice for a total of 3 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 15 minutes of non-stop running, walk for 1 minutes to recover.

Do this sequence of "15 minutes of running + 1 minute of recovery" 3 times for a total of 4 repetitions.

Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 40 minutes of non-stop running, walk for 2 minutes to recover.

The go for another 20 minutes of running. Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 40 minutes of non-stop running, walk for 1 minute to recover.

The go for another 20 minutes of running. Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 1 hour of non-stop running, finish off with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

WELL DONE, you've reached the goal you set yourself!

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.