10 Week Running Plan to Run Harder – Advanced Beginners Running Program

Advanced Beginners Running ProgramEither you have just completed the beginner program (congratulations!) or you are not entirely new to running and need a higher level to get started.

Run at moderately high intensity (70 – 80% of maximum heart rate). Also, run at least 3 times per week, preferably 5 times per week. Warm up before you start with a 5 – 10 minute fast walk and cool down with 5 – 10 minutes of slow walking.

Graduates from the Beginners Running Program

If you did the previous program you should be running a little faster. Also, the program appears to goes a back a little compared to the beginners program. However, you should be making your run more difficult either be improving your pace or gradually introducing a few hills into your run. If you feel ready, include a few short, not-too-steep hills into your running route (or set the incline on the treadmill) occasionally. If you don’t want to go back to a run-walk workout, you can stay at 20 minutes running for the first 5 weeks of the plan and re-join at week 6.

Starting with the Advanced Beginners Program

If you have been active and have been doing a some running every now and again, then the advanced beginners program may be for you. Still, read the beginners program first. There may be some tips you’ll find useful. Advanced beginners should be able to run comfortably for a full mile without stopping, but unable to run comfortably for 30 minutes continuously. Start at week one of the ten-week plan to run 30 minutes continuously. However, if you are already able to run 20 minutes nonstop, you can join the program up at week 6.

Remember to clear any exercise program with your doctor before starting, especially if you have any medical condition.

Total Duration
10 min run, 90 sec walk (2x)
23 minutes
12 min run, 1 min walk, 8 min run
21 minutes
15 min run, 1 min walk, 5 min run
21 minutes
Run 20 minutes continuously
20 minutes
Run 20 minutes continuously
20 minutes
Run 22 minutes continuously
22 minutes
Run 25 minutes continuously
25 minutes
Run 28 minutes continuously
28 minutes
Run 30 minutes continuously
30 minutes
Run 30 minutes continuously
30 minutes

You are a runner! Once you are able to run continuously for 30 minutes hold it there for at least one month, before you progress further. Keep running at least 3 times a week. Now you are fit and able to run, you need to maintain it. Don’t skip a week of running (unless you are injured) and think you’ll do it next week. It is very easy for many to break out of the habit of exercising. Enjoy running, such that you’d hate to miss your run. Run not just for weight loss, but for your health and the release from all the day’s stresses.

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