Hi all, came across this and wondered if it may be of use when you graduate and looking for a new routine. Here goes:
Becoming a One Hour Runner
The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.
Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.
Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes
(Source: stumbleupon.com/su/2FYNtc/m...
It is one of the options on this app
itunes.apple.com/us/app/int...
Hope this is a help. Happy running