Sure, you’ve always liked sport, and somehow you manage to get your exercise times, it’s just that it doesn’t really work out with regularity. You can walk quite easily for 10 minutes at a time, but that’s all you can do. Your goal: run for 30 minutes at a time – without walking breaks. Your workload: three training units per week with a break of about one day in between (e.g. running on Monday, Wednesday and Saturday).
Table of Contents
Week 1 – 10 minutes at a time
In the first training session of this week, you run for 30 minutes with walk breaks at your own pace. The running portion should total at least 20 minutes. For the second workout, start with a 10-minute run, then walk for 2 minutes. Then run 8 minutes, walk 2 minutes again, run 6 minutes, walk 2 minutes, finally run 4 minutes. In the third training session, you alternate running and walking at your own discretion. The running portion should total at least 25 minutes.
Week 2 – 15 minutes at a time
The first training session starts with a 12-minute run, followed by a 5-minute walk. Then run 10 minutes, walk 5 minutes and finally run 8 minutes. The second training unit is like the last one of the previous week: alternately running and walking – the running portion should total at least 25 minutes. The third training session starts with a 15-minute run, followed by a 5-minute walk. Repeat again. Finished!
Week 3 – 18 minutes at a time
You start this week with 40 minutes of walking and running alternately. You should run a total of at least 30 minutes. In the second workout, you’ll start with an 18-minute run, then walk 5 minutes, run another 12 minutes, and finish with a 5-minute walk. The third training session: 40 minutes walking and running alternately.
Running portion: a total of at least 30 minutes.
Week 4 – 30 minutes at a time
The first workout starts with a 20-minute run, then a 3-minute walk, another 10-minute run, and a final 3-minute walk. In the second training session, you should run and walk alternately for 40 minutes.
Total running time: 35 minutes.
Goal achieved: In the third training unit, you run 30 minutes without walking breaks. Congratulation!
She is called the running flea. As a runner, Sabrina Mockenhaupt is very big. The athlete, who is only 1.55 meters tall, has won 31 national titles on the tartan track, on the road and in cross-country skiing. In the 10,000 meters alone, the 32-year-old has been German champion seven times (most recently in 2011), and at the Frankfurt Marathon last October she qualified for the 2012 Summer Olympics in London. Germany’s top runner from the 3000 meter distance to the marathon is also always at the forefront internationally. Her best marathon time is 2:26:21 hours.
