Get in shape, Run for 30 minutes, For all
If you are able to run 15 minutes without stopping, you are 10 sessions away from being able to complete 30 minutes. If not, start with the "Run for 15 minutes" plan. This program is designed on 10 sessions (here in DAY) to go from 20 to 30 minutes jogging. Try to do 3 sessions per week, always start with a few warm-up exercises.
1
SESSION 1 - Interval. Repeat 6 times. Total 18 minutes.
2
1-Medium intensity: Jogging. 2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals as needed.
1
SESSION 2 - Interval. Repeat 5 times. Total: 20 minutes.
2
1-Medium intensity: Jogging. 2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 3 - Continuous run. Total: 20 minutes.
2
Intensity Medium-Low: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.
1
SESSION 4 - Intense interval. Repeat 10 times + 5 minutes. Total 15 minutes.
2
1-High intensity: Running.
2-Low intensity: Fast walk or light jogging.
3-Medium intensity: Jogging.
3
Running
4
Walking
5
Jogging
6
Don't forget to do your stretches. Refer to the "Stretching for runners" program.
1
SESSION 5 - Interval. Repeat 8 times. Total 24minutes.
2
1-Medium intensity: Jogging. 2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 6 - Interval. Repeat 8 times. Total 24 minutes.
2
1-Medium intensity: Jogging. 2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 7 - Continuous run. Total: 25 minutes.
2
Intensity Medium-Low: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.
1
SESSION 8 - Intense interval. Repeat 10 times + 5 minutes. Total 20 minutes.
2
1-High intensity: Running.
2-Low intensity: Fast walk or light jogging.
3-Medium intensity: Jogging.
3
Running
4
Walking
5
Jogging
6
Don't forget to do your stretches. Refer to the "Stretching for runners" program.
1
SESSION 9 - Interval. Repeat 10 times. Total 30 minutes.
2
1-Medium intensity: Jogging. 2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 10 - Continuous run. Total: 30 minutes
2
Intensity Medium: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.