I needed a quick way to increase the duration of my runs, which currently are mainly 40—to 50-minute jogging runs during which I run to music and record my chats for a music-talk-run show.
Jeffing is really perfect for that, and I have fallen in love with finding the perfect selection of songs fitting a specific run, route, weather or activity. And talking to myself (recording my chats for a podcast) whilst running or walking, allows me also to monitor my conversational pace and check my efforts by listening to my breathing. So recording my chat on the run has proven to be an excellent self-coaching method, and therefore I will continue with jeffing to music to support this.
But I wanted to increase my distances or durations again to make sure I regularly hit my 60-minute goal. As a slow runner, that way I can be sure I can run 5ks consistently. So, I set my Runkeeper Custom Workouts up for a quick four-week plan to increase my running time from 36 to 60 minutes.
So here I am, sharing it to also keep myself accountable! (Update 4 weeks later – I now run consistently 60 minutes at least once per week)
The MIXCLOUD Experience of the plan
Andif you like running to music, and need a bit of guidance when to walk and when to run, feel free to take my MixCloud version of the plan along on your runs.
Happy running!
🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️
Week 1
- 🏃🏻♀️Run 1 Run 36 min
- 🏃🏻♀️Run 2 Run 36 min
- 🏃🏻♀️Run 3 Run 42 min
Week 2
- 🏃🏻♀️Run 1 Run 42 min
- 🏃🏻♀️Run 2 Run 42 min
- 🏃🏻♀️Run 3 Run 48 min
This is a 16% increase in one’s running feet, so Jeff where needed or when desired, or run continuously if you prefer.
Week 3
- 🏃🏻♀️Run 1 Run 48 min
- 🏃🏻♀️Run 2 Run 48 min
- 🏃🏻♀️Run 3 Run 54 min
This is a 14% increase in one’s running feet, so Jeff where needed or when desired, or run continuously if you prefer.
Week 4
- 🏃🏻♀️Run 1 Run 54 min
- 🏃🏻♀️Run 2 Run 54 min
- 🏃🏻♀️Run 3 Run 60 min 🎉
This is a 12% increase in one’s running feet, so Jeff where needed or when desired, or run continuously if you prefer.
Tip: Celebrate progress! I will not worry about pace— finishing the time on one’s feet is the goal.
✅ Final Notes:
- If feeling tired or sore, it’s okay to repeat a week before moving on.
- Let’s keep all runs at an easy, conversational pace.
- Jeffing is allowed and encouraged
🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️🗓️🏃🏻♀️
Blog Post and Tracking on HealthUnlocked Bridge to 10 Forum
If you want to read how I did on this plan and add your own experience, why not head to our Bridge to 10k forum on HealthUnlocked and let us know.
https://healthunlocked.com/bridgeto10k/posts/152186052/36-to-60-duration-based-four-week-plan