Beginner running program – weeks 6 to 10

Welcome to part 2 of shortandintense’s running guide – If you have not read weeks 1 to 5 you can find it here. This Beginner running program will build you up to being able to run for 30 minutes non-stop.

Once you are able to run for this length of time you will be very close to being able to run your first 5 kilometers (3.1 miles) which is a very impressive feat. If you are not able to cover the distance I will share with you routines how to build your speed in further posts.

Warm-up routine

Every work out from this point should commence with a 5-minute jog or brisk walk followed by the warm-up routine from weeks 1 – 5 – Found above.

Ensure you do not skimp on the warm-ups because you are placing huge strains upon your entire body – A force of approximately 1.5 times your body weight is exerted through your knees and hips with every step.

I must emphasize that warm-ups, stretches and rest days are key to being able to ensure you complete this course – I personally had to scale back 2 weeks at this point due to pushing too hard and not getting enough rest – If you feel overly tired or more stiff than usual it’s ok to take a second rest day.

“Listen to your body, not your mind”


unsplash-logoMatthew LeJune

Week 6 -Let’s get a move on

Seventeenth run

  1. Warm-up routine
  2. 10-minute run with 2 minutes recovery walk repeat 3 times for a total of 36 minutes
  3. Stretches

Remember this is your first run above 10 minutes – ensure you are not running too fast – you should be able to hold a conversation.

 “Slow and steady finishes the journey”

Eighteenth run

After your first 10-minute run we are going to drop the times to allow your body to reset ready for the duration increases to come.

  1. Warm-up routine
  2. 5 minute run with 1-minute recovery walk repeat 6 times for a total of 36 minutes
  3. Stretches

Nineteenth run

  1. Warm-up routine
  2. 7 minute run with 1-minute recovery walk repeat 4 times for a total of 32 minutes
  3. Stretches

Week 7

Twentieth run

  1. Warm-up routine
  2. 10-minute run with 2 minutes recovery brisk walk repeat 3 times for a total of 36 minutes
  3. Stretches

Increase the speed of your recovery walk to ensure you are making progress each session – These sessions are about building time running and moving faster – Your legs will be building in strength each session and it is very important to not get injured. If you have reached this far you have done very well and should be very proud of your achievements

Twenty-first run

You should be able to replace your brisk walk with a jog at this point – ensuring each session is as intense as possible is key to maximizing progression.

  1. Warm-up routine
  2. 7 minute run with 2 minutes recovery jog repeat 4 times for a total of 32 minutes
  3. Stretches

Twenty-second run

  1. Warm-up routine
  2. 10-minute run with 2 minutes recovery jog repeat 4 times for a total of 36 minutes
  3. Stretches

Remember to ensure you do not run on consecutive days – your REST days are very important and ensure you do not get injured. If you miss a run do not fret run the next day – it’s better to finish this routine later than expected than get injured.

“It’s your journey, not a race”


unsplash-logoJenny Hill

Week 8

Twenty-third run

  1. Warm-up routine
  2. 15-minute run with 2 minutes recovery jog repeat 2 times for a total of 32 minutes
  3. Stretches

Twenty-fourth run 

  1. Warm-up routine
  2. 10-minute run with 1 minutes recovery jog repeat 3 times for a total of 33 minutes
  3. Stretches

Twenty-fifth run

A repeat of the twenty-third run – you are only a 2-minute walk away from the goal of 30 minutes continual running

  1. Warm-up routine
  2. 15-minute run with 2 minutes recovery jog repeat 2 times for a total of 32 minutes
  3. Stretches

Week 9

Twenty-sixth run 

  1. Warm-up routine
  2. 15-minute run with 2 minutes recovery jog repeat 2 times for a total of 32 minutes
  3. Stretches

Twenty-seventh run 

  1. Warm-up routine
  2. 20 minute run with 2 minutes recovery jog followed by a 15-minute run for a total of 37 minutes
  3. Stretches

Twenty-eighth run

  1. Warm-up routine
  2. 20 minute run with 2 minutes recovery jog followed by a 15-minute run for a total of 37 minutes
  3. Stretches

unsplash-logoAlexander Redl

Week 10 – Let’s do this

The time has come – you have run for 20 minutes non-stop and you have been run/walking for over 30 minutes over the last 9 weeks.

You can do this _ the mind may say different but the body is prepared

Twenty-ninth run 

  1. Warm-up routine
  2. 30 minutes run non-stop
  3. Stretches

Thirtieth run

  1. Warm-up routine
  2. 15-minute run with 2 minutes recovery jog repeat 2 times for a total of 32 minutes
  3. Stretches

Thirty-first run

  1. Warm-up routine
  2. 30 minutes run non-stop
  3. Stretches

Conclusion

Running for 30 minutes without a break will set you up for years to come and will ensure you have the stamina, endurance, and mental willpower to start and complete many other workout routines. I must congratulate you.

Now that you are able to run for 30 minutes you will be close to being able to run a 5k (3.1Mile) distance. Once I reached this point I signed up for my first running event.

I was recommended by a local running club and I must say I was hooked – All abilities were welcome, everyone was very friendly and I totally enjoyed the experience.

If you have not heard of Park runs I would 100% recommend that you visit this site – PARKRUN and sign up.

Park runs are a weekly, timed run completed free of charge and can be found in 611 locations worldwide.

Please leave your experiences below I would love to hear from you all

Thank you for ready

Brian

Short-and-intense.com

Author Profile

Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

4 thoughts on “Beginner running program – weeks 6 to 10”

  1. Hi Brain

    ‌As far as I know, running is not an easy task for someone who has never done it before. I am a dancer and I do have some stamina of how to perform my dance for a long period. To my experience, I think runners need great stamina and some specific techniques. This guide article for running explains each step in a very detailed manner. I hope this post will do a great help for the persons who really wanted to become a runner.
    Thanks a lot for sharing.

    Sincerely,
    Rgpratap.

    Reply
    • Thank you for the kind comments – Running does have it challenges many of the are mind over matter and being a dancer i am sure you understand that you need to calm your thoughts and live for the moment  

      Reply
  2. Exercising is so beneficial both to our physical fitness and mental fitness as well. It helps build our self-esteem, especially when we meet targets we outline for ourselves.

    I’m not a very good runner, because I get fatigued quickly. However, I do jog every weekend for short distances. Hopefully, with the help of your guide, I can increase my stamina and endurance capability.

    Thanks for sharing,

    Regards

    Reply
    • Hi Louis – Great to hear you jog each weekend this is excellent and if you wish to increase you stamina – push a little further each week – either faster or longer . Progression is key – an extra 100 meters a week will have you running an extra 5200 meters (3+ Miles) in a year.

      Reply

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