Here's a quick running template you can use to build up your endurance to be able to run continuously for 20 minutes.
| Week | Run | Walk | Repeat |
|---|---|---|---|
| 1 | 30 sec. | 90 sec. | 10 |
| 2 | 60 sec. | 60 sec. | 10 |
| 3 | 90 sec. | 90 sec. | 7 |
| 4 | 2 min. | 1 min. | 7 |
| 5 | 3 | 1 | 5 |
| 6 | 4 | 1 | 4 |
| 7 | 6 | 1 | 3 |
| 8 | 9 | 1 | 2 |
| 9 | 10 | 1 | 2 |
| 10 | 12 | 1 | 2 |
| 11 | 20 | 0 | 1 |
If you have built up to running continuously for 20 minutes using the running-program outlined above, try to extend your mileage and improve your running endurance using this more advanced 1 mile to 5 mile running progression.
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| 1 | - | 1 | 1 | - | 1 | - | 2 |
| 2 | - | 1 | 1 | - | 1 | - | 2 |
| 3 | - | 1 | 1 | - | 2 | - | 2 |
| 4 | - | 2 | 1 | - | 2 | - | 2 |
| 5 | - | 2 | 1 | - | 2 | - | 3 |
| 6 | - | 2 | 2 | - | 2 | - | 3 |
| 7 | - | 2 | 2 | - | 2 | - | 3 |
| 8 | - | 3 | 2 | - | 3 | - | 4 |
| 9 | - | 3 | 3 | - | 3 | - | 4 |
| 10 | - | 3 | 3 | - | 3 | - | 5 |
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