Since a 3 months i started running 3 times a week(about 30 minutes now last few weeks). Next thing i want to work on endurance and speed and was thinking to do 2 times per week HIIT run(30 minutes) and one longer run building up to an hour in 10 weeks. Would this be a good idea? Or could it be a recipe to injury?

Thanks in advance for your ideas and comments.

  • What is the purpose behind this running plan? – JohnP Oct 9 at 15:31
  • I think you'd be better off following an established running training program, any reputable running book would have something like this built in. Running is all about staying under the wire of over-training and developing over-use injuries. – Eric Oct 9 at 15:51

First, some general rules: 2 factors in a program are intensity and volume (time or miles spent running). Increase only 1 at a time. If youre going to increase from 3 days of running to 4-6, make those days the same intensity as the others for a couple weeks. That way your body adjusts to the increase in VOLUME first.

Next, when you have your volume (we call this building a base) up, you can change one of your days to increase its INTENSITY. I would start with 1 workout day. Make sure you warm up at least (preferably cool down too). You can do interval training. Or you can do a tempo run. It depends on your goals.

It would be safe to also choose a different day (not the day after or before your interval day) to cal your long run. Gradually increase this by a mile or two each week.

This is how you start.

New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering. Check out our Code of Conduct.

Your Answer

 

By clicking "Post Your Answer", you acknowledge that you have read our updated terms of service, privacy policy and cookie policy, and that your continued use of the website is subject to these policies.

Not the answer you're looking for? Browse other questions tagged or ask your own question.