RunnerGirlsIndia | The One Hour Runner

OHR

Plan

OHR - The One Hour Runner

The OHR training plan is designed for runners who are able to run about 30 minutes (or about 5K) and would like to increase their endurance and lay the foundation for further progress.

Good to remember: When you are trying to increase your distance, there will be days that feel good and others which will feel awful. Listen to your body, be willing to back off. There is no hurry! The below program is designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today.

Wk	Day 1	Day 2	Day 3
1	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).
2	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).
3	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).	Brisk five-minute warmup walk, then jog 5km (or approx. 30 minutes).
4	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 29 minutes.	Brisk five-minute warmup walk, then jog for 35 minutes.
5	Brisk five-minute warmup walk, then jog for 30 minutes	Brisk five-minute warmup walk, then jog for 32 minutes.	Brisk five-minute warmup walk, then jog for 38 minutes.
6	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 33 minutes.	Brisk five-minute warmup walk, then jog for 41 minutes.
7	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 34 minutes.	Brisk five-minute warmup walk, then jog for 45 minutes.
8	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 36 minutes.	Brisk five-minute warmup walk, then jog for 49 minutes.
9	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 38 minutes.	Brisk five-minute warmup walk, then jog for 54 minutes.
10	Brisk five-minute warmup walk, then jog for 30 minutes.	Brisk five-minute warmup walk, then jog for 40minutes.	Brisk five-minute warmup walk, then jog for 60 minutes.