30 sessions training to run 30 minutes non-stop

Hello there,

today I want to tell you about my running plan that I have designed for myself before I was able to run for 30 minutes non-stop.

First of all, Disclaimer: I am not a professional athlete or a coach. Everything in this article is based on my personal experience. I share it with you for inspiration and motivation. A professional opinion is highly recommended.

Ok, now let me tell you how it all started. In a previous post about my dream to go for a marathon, I have already mentioned that I used to hate running. But when that changed I was already having problems with my ankles because I have injured them before and with my feet in general because, well, I have few genetic deformities (bunions & flat feet). So every time I tried to go for a jog, it was painful as hell. The pain that I was feeling in my feet didn’t help me focus on my breathing and I was every time feeling like if there was someone ripping my whole chest out and not only my heart from it. But a journey of a thousand miles starts with a step and my journey for running for 30 minutes non stop started with walking.

For months I went for 30 minutes walk. Every-other-day, after lunch, I used to put my running shoes and go for a walk. I actually enjoyed it back that time because it was the beginning of the spring. I could enjoy good weather and the sunshine during my lunch break. After that, I started adding few minutes of jogging/running and from 3 times 1-minute jogging, I was able, after 30 sessions, to run for 30 minutes easy. Here is a table to sum up the details of my running plan.

Screenshot 2017-11-09 22.42.32.png

Few tips:

  1. Enjoy every session and listen to your body. If you feel like you need to walk for a longer time between running intervals or to do the same session more than once it’s completely ok.
  2. Remember that it’s ok to start easy. You don’t need to prove anything to anyone. Not even to yourself. So take it step by step ( and not only for running).
  3. Don’t forget to warm up before every session and to cool down. You can also walk for a longer time after each workout.
  4. Don’t forget to hydrate yourself.
  5. I followed this plan on 2 to 3 time per week basis. But it’s completely ok to change the frequency it’s really up to you.
  6. Take some good music with you or maybe your audiobook.
  7. Take the right shoes that you feel comfortable running with.
  8. Choose nice places, like a park or something where you can go from place A to place B. You can also start from place A and go back to it in the end. But don’t run in circles. You will end up being bored (or at least this is what happened to me).
  9. And the last thing, don’t forget to enjoy 🙂

Let me know if you have your own workout plan or if mine motivates you to have yours. I am only sharing this with you for motivation so it will make me really happy if you share your experience with me. Also, I have one other request. Can you please comment on one (or more) song name that you listen to when you run?

5 thoughts on “30 sessions training to run 30 minutes non-stop

  1. These are great tips which I guess apply to walking as well as running. I love listening to music as I walk, usually something uptempo depending on how fast I’m walking. John Newmam’s Cheating is on my current playlist. 🙂


    1. I agree with you. I think it also apply for any physical activity in general. I always got the best results when I listen to my body.
      I also like walking even if I don’t make it a part of my fitness plan now. But for example when I visit a city, I rather explore it waking than taking public transportation.
      Thank you for the suggestion 😉 I will add it to my playlist with another song that I have from John Newman: Love Me Again

      Liked by 1 person

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