This 12 week running plan for 60min is for you
If you have been showing up for yourself, laced your running shoes and went out there with some consistency. You probably start to feel it paying off, but you might wander where to run/go from here. Maybe you already ran your first ever 5km race. Huge congratulations in that case. It is such a massive step to sign up and be brave enough to try it.
If that is you, you might be in that space wondering how to proceed from here. How to get to a space where all of this running business starts to feel a bit more effortless. Where you can run more than 20 or 30min but also without getting injured. You don't want to run a specific distance in a specific time - it is more important how it makes you feel. Then this plan is for you. To build a healthy running habit around daily movement.
Zone 2 running
You might have heard of the benefits of zone 2 training. Or not - so give me a second to explain it. Imagine you have 5 gears in your running. 1 would be more like walking. 5 would be your absolute maximum sprint. 2 would be a slow run where you can still hold a conversation. And yes, in the beginning this will be very, very slow and you might have to walk here and there for a few seconds or even a minute. Don't worry about it. In zone 3 you can still talk, but it will be very brief answers. Zone 4 feels like your tempo sessions and you better safe your talking for afterwards.
Especially for your longer weekend runs you want to be in zone 2. It should feel like a pace you can maintain for longer. You will need this, as the goal is to run longer in a more effortless way. The bonus: as you build that running foundation, with time the tempo of your zone 2 will go up. In other words, what feels easy and like a conversational run will slowly improve and get a little quicker.
The Weekly Breakdown: Your Guide to this 12 week running plan for 60min
Monday: Rest Day 🧘♀️
This is your day to recharge and get ready for the week ahead. Rest doesn’t have to mean total inactivity—try a short, easy walk or some light stretching. It’s a moment to reset and let your muscles recover. Think of it as giving your body the energy boost it needs for the next run!
Tuesday: Strength Training 💪
Today is all about building a foundation of strength! Focus on exercises that support your running form and protect you from injury—think squats, lunges, and core work. Adding a bit of strength training each week makes a huge difference in your stamina and will have you running with more ease and confidence.
Wednesday: Recovery Movement 🚴♂️
Time for something gentle and enjoyable! This is your “favorite movement” day, so choose what feels best, whether it’s some mobility work, easy cycling, or even a relaxing walk. Let this day be about tuning into your body and moving in ways that feel good and restore energy.
Thursday: Run Day 🏃♀️
Get ready for a nice, steady run at an easy Zone 2 pace! You’re running at a conversational pace, where you could chat with a friend without getting too out of breath. This is key to building endurance without burning out. Each week, you’ll increase the time little by little, and soon you’ll notice those extra minutes feeling natural.
Friday: Rest Day (Again!) 🧘
Another day for intentional rest, because recovery is where the magic happens! If you’re itching to move, go for something low-impact and relaxing, like a short stroll or some gentle stretching. Your body needs this time to fully benefit from the training.
Saturday: Long Run Day 🌄
Here’s where you push a little further! Over the next 12 weeks, your long run will gradually extend, allowing you to build up to 60 minutes. Remember, this isn’t about speed—take walk breaks if you need to. The goal is to get comfortable with more time on your feet, building your endurance bit by bit.
Sunday: Recovery Yoga 🧘♂️
Sunday is a chance to unwind and relax with some yoga or stretching. Focusing on flexibility, breathing, and mindfulness will help you recover mentally and physically. Plus, a calming movement practice is a great way to kick off a new week!
By following this weekly structure, you’ll be building up not just endurance, but also a strong, balanced routine that makes running sustainable and enjoyable. Stick with it, trust the process, and you’ll be amazed at how far you’ll go!
Mindful running
This plan is not set in stone. And your body is no machine. This plan is a guideline and support for a healthy, slow build up. If you are sick or feeling exhausted please do not train. Once you are better, just continue the plan without making up for any missed days.
It is ok to not feel like running every time. Just go anyways. Usually after about 10min it will get easier. Important to build up that habit. And yes, it will take a bit of discipline. Try and go out in any weather - you can do hard things! Trust me, it will support you also in other areas of your life where you might have to do things you find hard.
Celebrate your process
Even the most amazing runners started somewhere. Show up and repeat. And please celebrate if you made it to 60min of running!
Please let me know how you got on! Already so proud of you.
You can find me on @myrunspiration
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