Couch to 5K
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Running for longer than 30 minutes

Tonight I had my first attempt at running beyond 30 minutes, only 34 but it's a start and I still had something left at the end.

Very pleased with that as my plan now is to keep the weekday runs at about 30 minutes, and maybe do some shorter but hillier routes, and build up the weekend run.

Not sure what to aspire to, 40 minutes maybe? An hour?

Any thoughts out there? Anyone tried something similar?

8 Replies

I'm in a similar position of not being too sure where I'm going now... My theoretical plan at least for the next few weeks is to do the speed podcast, a longer circuit (with a couple of walking breaks and a biiiig hill), and one 30 minute run. It's does depend on me getting out there three times a week, of course, so it's not entirely certain as I've not been great at that in recent weeks... At the moment the long run takes me about 42 mins (plus warm up/cool down), but hopefully that'll gradually decrease, then I'll have to think again!

Part of me is thinking I should go for a 10k plan, part thinking I should just concentrate on my speed, and part thinks if I can just keep running three times a week, I should be happy with that!

Sorry - none of that will be of any help to you at all ;)


From my research you want to start moving towards three different training sessions a week. It's good to do a longer slow run once a week. A tempo session once week. And then also do a fartlek, hill or pyramid interval session once a week. Of course just do whatever feels okay for you. Enter a race and train for that. Join a running club. Have a go at trail running. Buy a map. Plan a route. Go out and run somewhere you've never been before.

This is a good website with loads of information;


Thanks for the website link, I've bookmarked that to explore later


I moved it up by 10% for one run a week:

33 mins; 36 mins; 40 mins; 44 mins; 48 mins; 53 mins; 58 mins etc etc. So it took me 7 weeks to get to running for an hour.

It worked really well for me and kept me injury free. I kept the other two runs during the week an 'easy' 30 minutes, or you could mix the other two runs up as Mark909 has explained.

Good luck :)


I followed a similar plan, mine taking 6 weeks. I also remained injury free. It was important to me to progress but not risk any form of injury, which could halt my running. Good luck to you! No matter what you choose to do, just keep running! Gayle


Thanks for that, I think the add 10% at a time plan is a sound idea; it's good to hear from someone who has tried what I have in mind and stayed injury free!


I've tried a few things including running for an hour (8k) a week after graduation but while I intend building up to 10k for a race I intend entering, it's not until November so I've decided to settle for some easy 5k's and my local parkrun on Saturday's, which if you read my blog you'll know is anything but easy.

Basically I just want to enjoy that I can run a 5k for a while before putting pressure on myself again and training for the November race.


I went with a similar plan to Mark, mixing it up but with one easy pace distance run a week increasing no more than 10% as TJFlute describes. I have had no pain or injuries and am now running over an hour with ease (I actually find the shorter faster runs harder).


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