Running for 45 minutes without stopping is possible.

Running for 45 minutes non-stop is possible.

The Speed(*) or Intensity(**) at which you can maintain a certain effort, namely running, is closely linked to each person's individual abilities and training level, and it is certain that no matter how much you train, sooner or later everyone will reach their limit.

The Volume(***) you can sustain continuously will already depend on quite different factors, and it is perfectly possible, each at their own pace, to achieve durations or distances that were initially unthinkable, even for those who still have no running habits today.

(*) A measure that assesses displacement in relation to time, measured in km/h and usually in minutes/km for running;

(**) Intensity is related to the quality of the work, which is individual. However, a certain Athlete running at 10km/h (6:00 min/km) will have a lower relative intensity than another who is much more trained. The lower the individual time to complete a certain distance, the higher the intensity. The best way to control intensity is undoubtedly through the use of a heart rate monitor;

(***) Volume is generally measured by distance in kilometres or metres or by duration in minutes or hours. Many Athletes will never achieve benchmark marks at certain distances, but can nevertheless sustain impressive volumes, provided they have an exact understanding of the intensity at which they should do it.

The 45-minute goal is a baseline reference in the running world, for several reasons.

1. The first is related to the large number of popular races that take place between the distances of 5 and 10km, with the final duration to complete them being close to 45 minutes;
2. The second reason is related to the easy integration of this duration into a lunch break or at the end of the day without affecting each person's daily routine;
3. The third is related to the easy assimilation of this duration of effort by the body, ensuring continuous progression without major risks of injury or overexertion;
4. Finally, we identify 45' as the initial continuous duration baseline for an effort to be carried out by relying essentially on fats as an energy substrate, therefore having an important contribution to all those who are eventually looking to lose a few extra kilos;
5. From the moment a runner can perform a continuous effort of 5 minutes regularly, they will already be prepared to sustain efforts of much longer durations, as this ability is closely linked to reasons of energy depletion during the effort itself. On the other hand, this duration will already allow anyone to enter a planning process aimed at preparing for much longer distances, such as the half marathon, for example.

The reasons that lead to the interruption of an effort, besides the obvious lack of training, are related to the inappropriate pace selected at the start of the effort. Creating excessive fatigue in the first few minutes of running makes it impossible to continue the effort, making it inevitable to stop or walk for a period to recover so you can restart running.

1. The first priority will then be knowing how to select your individual pace, starting from the principle that you can already run continuously. This topic was already developed in the September edition of last year, and we suggest you review it after you manage to complete the two steps below.
2. The next step is related to the need to know your current state and to have an exact idea of how long you can run without interruption;
3. Finally, you can then enter a controlled training process to manage to maintain a 45-minute run, not only without stopping or walking, but above all with ease and enjoying the pleasure of running.

Let's then fix 2 points that will lead you to run for 45 minutes;

1. PERFORM A TEST.

Before anything else, perform the following test:

Perform a continuous timed run, at a slow pace, without stopping to assess how long you can run;

For this test, take the following precautions:

1. a) Use suitable running gear;
2. b) Choose a flat route with a regular surface, without traffic;
3. c) Bring a stopwatch;
4. d) Perform the test about 3h30 after a light meal;
5. e) Select a day with mild temperatures;
6. f) Avoid routes with a lot of wind, whether positive or negative;
7. g) Perform the test alone, without company so as not to condition your running pace more or less;

Do not forget that the goal is to assess your ability to sustain the longest possible running period, and not to test your limits in terms of speed or distance.

2. FOLLOW YOUR OWN PLAN.

The plan we suggest is obviously for inexperienced Runners who cannot run for long periods without interrupting the effort, but who have that desire.

The Plan we present to you is based on the initial test performed, with running speed being relegated to the background at this stage.

I propose 2 levels of planning, all based on the initial test, with different degrees of difficulty and durations:

Plan A: For those who cannot run for more than 10 minutes without stopping – 8 weeks of training

Plan B: For those who can run between 10 and 20 minutes without stopping – 4 weeks of Training

For all those who can already run over 20 minutes, but still under 45 continuously, the progression will in principle be much easier, depending only on the performance of some runs combined with walking periods, which will quickly lead to the final 45 minutes.

You will see that, after all, running for 45 minutes non-stop is possible!

PLAN A – Test Under 10 Minutes

PLAN B – Test between 10 and 20 Minutes

Notes:

The running pace for any of the plans is slow. You should not reach breathless breathing, and you should be able to, if necessary, maintain a conversation during the effort itself;