10 Week Running Plan to Run Harder – Advanced Beginners Running Program

Either you have just completed the beginner program (congratulations!) or you are not entirely new to running and need a higher level to get started.

Run at moderately high intensity (70 – 80% of maximum heart rate). Also, run at least 3 times per week, preferably 5 times per week. Warm up before you start with a 5 – 10 minute fast walk and cool down with 5 – 10 minutes of slow walking.

Graduates from the Beginners Running Program

If you did the previous program you should be running a little faster. Also, the program appears to goes a back a little compared to the beginners program. However, you should be making your run more difficult either be improving your pace or gradually introducing a few hills into your run. If you feel ready, include a few short, not-too-steep hills into your running route (or set the incline on the treadmill) occasionally. If you don’t want to go back to a run-walk workout, you can stay at 20 minutes running for the first 5 weeks of the plan and re-join at week 6.

Starting with the Advanced Beginners Program

If you have been active and have been doing a some running every now and again, then the advanced beginners program may be for you. Still, read the beginners program first. There may be some tips you’ll find useful. Advanced beginners should be able to run comfortably for a full mile without stopping, but unable to run comfortably for 30 minutes continuously. Start at week one of the ten-week plan to run 30 minutes continuously. However, if you are already able to run 20 minutes nonstop, you can join the program up at week 6.

Remember to clear any exercise program with your doctor before starting, especially if you have any medical condition.

Total Duration
10 min run, 90 sec walk (2x)
23 minutes
12 min run, 1 min walk, 8 min run
21 minutes
15 min run, 1 min walk, 5 min run
21 minutes
Run 20 minutes continuously
20 minutes
Run 20 minutes continuously
20 minutes
Run 22 minutes continuously
22 minutes
Run 25 minutes continuously
25 minutes
Run 28 minutes continuously
28 minutes
Run 30 minutes continuously
30 minutes
Run 30 minutes continuously
30 minutes

You are a runner! Once you are able to run continuously for 30 minutes hold it there for at least one month, before you progress further. Keep running at least 3 times a week. Now you are fit and able to run, you need to maintain it. Don’t skip a week of running (unless you are injured) and think you’ll do it next week. It is very easy for many to break out of the habit of exercising. Enjoy running, such that you’d hate to miss your run. Run not just for weight loss, but for your health and the release from all the day’s stresses.

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  1. Hello!
    I have had big tights and calves all my life. While the upper part of my body is slim. Now I have started the running program for beginners and I am in third week. I wonder if cycling makes my legs bigger as I ride a long way every day back and forth to my work.
    Thank you very much for your help

    • Hi Rose,
      The most important thing is to exercise and since you’ve managed to do something that most people fail to do, that is incorporate exercise into everyday life, I’d rather not suggest that you should stop cycling to work. I think it’s great! If you can, cycle in a low – medium gear. That way you’re minimising the resistance on your legs. Hope this helps! Good luck with the running program. Let me know how it goes!

    • Rose, I have also had large thighs and calves my whole life. I can completely understand any reason you may be asking how to change this! It’s very frustrating that for any warm weather activity there is no hiding them while friends who struggle with larger tummies are almost always able to keep that to themselves. Sadly, I have only recently decided to embrace them, I’m 40. They allow us power and strength and that is beautiful! I realized this while learning to lift weights. (Dead lifts, benchpress, & lunges, which ironically changed the shape of my thighs and calves to a much smaller size, comparatively.) This was confirmed this summer when I watched runners in the Olympics. They blew me away when before the events, they would shake their large, muscular thighs to losen them up! Ha! This horrified me at first sight! My whole life has been consumed by keeping from public jiggle and here these women were showing it to the whole world! Then I immediately realized these women were using these legs as the blessing God intended them to be. They were instruments to bring them joy in life…not shame. I hope your struggle is less consuming than mine was and congratulations on staying fit by riding to work! That’s wonderful! Keep it up and be blessed!


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