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Running is not synonymous with “Suffering”! Run for 1 hour

Don't worry, it's easy to learn how to run… without suffering. Join our training plan to be able to run for 1 hour straight, without getting home feeling like you've just finished a race

Por Sérgio Santos 17 Jan 2019 4 min leitura

Running is not synonymous with “Suffering”! Run for 1 hour

Running doesn’t have to mean “suffering”! Run for 1 hour

Do you enjoy running but find it difficult to manage your own pace?

Do you get very tired after just a few minutes of running?

Don’t know how fast you should run?

Think it’s impossible to run for an hour without getting tired?

Don’t worry, it’s easy to learn to run… without suffering. Join our training plan and learn to run continuously for 1 hour without arriving home feeling as if you’ve just taken part in a race.

For people who run recreationally, with no major competitive goals and a strong emphasis on enjoyment and leisure, and who see running as a way to support their health and well-being, training should primarily be tailored to their individual abilities and characteristics.

Nowadays, there are many ways to monitor training intensity. Manually checking your pulse is becoming less common, mainly because it is difficult to do while exercising and heart rate monitors are readily available. Monitoring training by speed, which only requires a stopwatch and measured distances, has also taken a back seat. Heart rate is now the universal and most individualised indicator for monitoring and prescribing training intensity.

In our October 2007 article, “Follow Your Heart”, you can find general information on choosing and using these small devices, which are faithful companions during your everyday training sessions.

Now that you know which heart rate monitor to buy, we want you to learn all the tricks for maintaining a steady pace while running, without pushing your intensity too high and inevitably having to stop your session.

In five steps, you can turn your run from a “daily struggle” into a moment of pleasure and relaxation that you’ll never want to give up.

Assess your starting level:
1. How long can you run without stopping?
2. Can you talk while you run?
3. How many times a week do you run?

Key point: This plan is for people who run regularly, 2–3 times a week for 30–40 minutes. If you don’t yet have this routine, increase the frequency of your training sessions and/or follow this plan before you begin. See our plan in the latest issue of SportLife to build up to running for 45 minutes without stopping.

Get equipped:
1. Wear running shoes suited to your feet and running style;
2. Wear running clothes suited to the weather and temperature;
3. Use a heart rate monitor in every training session;

Key point: You don’t need a top-of-the-range heart rate monitor. There are plenty of models for between €50.00 and €100.00 that work wonders.

Carry out a maximum heart rate test:
1. Warm up with 5 to 10 minutes of easy running;
2. Once warmed up, gradually increase your speed and start a long uphill run;
3. Remember the maximum heart rate you reached when you feel you have reached your maximum effort;

Key point: You should only make maximum efforts if you train regularly and are under medical supervision.

Match your heart rate to the table:
1. Consult the table;

Max HR	50%	60%	70%	80%	90%
150	75	90	105	120	135
155	78	93	109	124	140
160	80	96	112	128	144
165	83	99	116	132	149
170	85	102	119	136	153
175	88	105	123	140	158
180	90	108	126	144	162
185	93	111	130	148	167
190	95	114	133	152	171
195	98	117	137	156	176
200	100	120	140	160	180

Match the maximum heart rate recorded in your test to the percentages in the table;
Repeat the test every 4 weeks to adjust your individual levels;

Key point: Maximum heart rates vary considerably and depend on many factors. Don’t be surprised if yours is very different from that of other runners.

Follow the plan:
1. Do not exceed the suggested intensity percentages;
2. Walk whenever necessary to keep your heart rate within the limits;
3. Put in the effort and record your training in a diary; dedication will be your partner;

Key point: This plan will prepare you to run continuously for 1 hour at the end of 8 weeks without feeling as though you’re straining, while chatting and enjoying the true pleasure of running.

Now it’s up to you!

Happy running!

Week 1		Week 2		Week 3		Week 4
Mon	10’ Warm-up + TEST	Mon	3×10’60% with 3’ interval at 50%	Mon	3×12’60% with 3’ interval at 50%	Mon	3×14’60% with 3’ interval at 50%
Tue	Rest	Tue	Rest	Tue	Rest	Tue	Rest
Wed	15’50%+8’60%+4’70%+5’50%	Wed	15’50%+10’60%+5’70%+5’50%	Wed	15’50%+12’60%+6’70%+5’50%	Wed	15’50%+14’60%+7’70%+5’50%
Thu	Rest	Thu	Rest	Thu	Rest	Thu	Rest
Fri	10’’60%+7×3’70% with 2’ interval at 50%	Fri	10’’60%+6×4’70% with 2’ interval at 50%	Fri	10’’60%+5×5’70% with 2’ interval at 50%	Fri	10’’60%+4×6’70% with 2’ interval at 50%
Sat	Rest	Sat	Rest	Sat	Rest	Sat	Rest
Sun	30’ continuous run at 65%	Sun	35’ continuous run at 65%	Sun	40’ continuous run at 65%	Sun	45’ continuous run at 65%

Week 5		Week 6		Week 7		Week 8
Mon	10’ Warm-up at 60% + TEST	Mon	4×10’60% with 2’ interval at 50%	Mon	4×12’60% with 2’ interval at 50%	Mon	Rest
Tue	Rest	Tue	Rest	Tue	Rest	Tue	4×10’60% with 2’ interval at 50%
Wed	15’60%+6×2’75% with 1’ interval at 60%+5’50%	Wed	15’60%+4×3’75% with 1:30’ interval at 60%+5’50%	Wed	15’60%+3×4’75% with 1:30’ interval at 60%+5’50%	Wed	Rest
Thu	Rest	Thu	Rest	Thu	Rest	Thu	15’’60%+ 5×1’80% with 2’ interval at 50%+5’50%
Fri	15’’60%+ 5×1’80% with 2’ interval at 50%+5’50%	Fri	15’’60%+ 6×1’80% with 2’ interval at 50%+5’50%	Fri	15’’60%+ 7×1’80% with 2’ interval at 50%+5’50%	Fri	Rest
Sat	Rest	Sat	Rest	Sat	Rest	Sat	Rest
Sun	45’ continuous run at 65%	Sun	50’ continuous run at 65%	Sun	55’ continuous run at 65%	Sun	1h00 continuous run at your maximum