2 Lesson 2 / 4 lessons
Build Sustainable Weekly Running Time
Consistency grows from a weekly load that still fits normal life.
What this lesson solves
Increase easy minutes without exceeding recovery.
Start repeatable
Run-walk sessions and short easy runs both count.
Progress after stability
Add time only after the current week has felt controlled for two weeks.
Put it into practice
- Begin with two or three repeatable sessions.
- Walk hills or take planned walk breaks before effort rises.
- Add weekly minutes only after two controlled weeks.
Ready to move on when
The current week feels routine and does not disrupt sleep, walking, work, or the next planned run.
Avoid this mistake
Do not increase frequency, duration, and intensity in the same week. Change one training variable at a time.