What's next after the C25K?

A questions you see often on runners forums (fora). For motivational purposes some people need a program to reach a certain goal. I couldn't have run a 5K without the C25K program. Sure, I could have set up my own training schedule but with both the C25K program and the OHR program there is a large community running both of these programs. It's motivating to read other runners stories and be able to comment on their progress, pain and aches.

This page is dedicated to the One-Hour-Runner program. Unlike the C25K program it's not an interval training. The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Becoming a One Hour Runner (OHR).

When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are 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.

Week	Workout 1	Workout 2	Workout 3
1	Run 30 minutes	Run 30 minutes	Run 30 minutes
2	Run 30 minutes	Run 30 minutes	Run 30 minutes
3	Run 30 minutes	Run 30 minutes	Run 30 minutes
4	Run 30 minutes	Run 29 minutes	Run 35 minutes
5	Run 30 minutes	Run 32 minutes	Run 38 minutes
6	Run 30 minutes	Run 33 minutes	Run 41 minutes
7	Run 30 minutes	Run 34 minutes	Run 45 minutes
8	Run 30 minutes	Run 36 minutes	Run 49 minutes
9	Run 30 minutes	Run 38 minutes	Run 54 minutes
10	Run 30 minutes	Run 40 minutes	Run 60 minutes

If you are new to running I suggest to start of with the C25K program instead. Good luck!