This training program enables you to run 1 hour continuously and comfortably.
Occasionally, you run about 20 minutes to 30 minutes without stopping.You want to run continuously for 1 hour with relative ease.This program will give offer you mixed sessions, alternating running and walking, while maintaining your comfortable race pace.You will be able to run faster and longer continuously, and enjoy it!Throughout the sessions you will decrease the walking intervals and increase the running segments, gradually running faster while keeping a good running technique.Each session will be spaced three to four days apart to enable you to properly absorb the work and recover.
Follow the recommended paces on the various sessions.Be careful not to run too fast, but at the same time maintain a good walking pace - this allows for smaller variations in heart rate between the sequences of running and walking.Bring a heart rate monitor with you to ensure that you do not run above the recommended paces.On the faster sequences try to maintain a good running technique and keep your running fluid and relaxed.Check the condition of your shoes to avoid injury.Make sure you drink regularly, and try alternating vegetables and starchy foods in your meals.Remember to stretch between sessions to help your muscles recover.It is advisable to make your first workout on Monday, the first day of the week, the second workout on Wednesday and the third Saturday.Good luck.
