Running Program: The Complete Guide to Start and Progress in Running

Easy / Base Runs (70-80% of volume)

Pace: conversational | HR: 60-70% of max HR

This is the foundation of any running program. Easy runs develop your muscular capillary network, improve fat utilization as fuel, and strengthen tendons and ligaments without excessive stress. These sessions should make up the majority of your mileage. If you can't talk while running, you're going too fast.

Intervals / Speed Work (10-15% of volume)

Pace: fast to very fast | HR: 85-95% of max HR

Interval sessions (30-30s, pyramids, short/long VO2max) improve your maximal aerobic speed (MAS), running economy, and ability to sustain high paces. One session per week is enough. Example: 10 x 400m at 10K pace with 1 minute recovery between each rep.

Long Run (10-15% of volume)

Pace: easy or slightly faster | Duration: 60-120 min

The long run is the runner's signature session. It improves aerobic endurance, trains the body to tap into glycogen reserves, and mentally prepares for prolonged efforts. Traditionally done on weekends. Duration beats speed: better to run 90 minutes in easy zone than 60 minutes at a forced pace.

Active Recovery (5-10% of volume)

Pace: very slow | Duration: 20-30 min | Option: walking, cycling, swimming

Active recovery shouldn't be neglected. A very short, very slow outing (or a bike/swim session) the day after an intense workout promotes blood circulation and accelerates metabolic waste clearance. This isn't a training session, it's recovery care.

1. Increasing Volume Too Fast

The 10% rule is a minimum, not a target. If you were running 15 km per week, don't jump to 20 km the following week. Connective tissues (tendons, ligaments) adapt more slowly than the cardiovascular system. You feel capable of running more, but your tendons need time.

2. Neglecting Warm-Up

A cold muscle is a fragile muscle. Dedicate 5 to 10 minutes to progressive warm-up before each session: brisk walking, high knees, butt kicks, then the first few minutes of running at a very slow pace. The body needs to warm up to lubricate joints and prepare the cardiovascular system.

3. Running in Worn-Out Shoes

Running shoes have a limited lifespan: 600 to 800 km on average. Beyond that, cushioning degrades even if the sole looks intact. Rotate two pairs if you run more than three times a week, and note your shoe purchase date to track mileage.

4. Ignoring Body Signals

A pain that always appears in the same place, at the same time in the session, is a warning sign. The difference between temporary discomfort and a developing injury: the first disappears after warm-up, the second persists or worsens during exercise. When in doubt, replace a session with cycling or swimming until the pain subsides.

5. Underestimating the Importance of Sleep

It's during sleep that the body repairs micro muscle tears and consolidates training adaptations. A runner who sleeps 6 hours per night recovers less well and gets injured more than a runner who sleeps 8, at equal training volume. Sleep quality is as important a performance indicator as VO2max.

Before the Session (1.5 to 3 hours before)

Favor low to moderate glycemic index carbohydrates: oatmeal, whole-grain bread, banana, sweet potato. The goal is to fill glycogen stores without triggering an insulin spike. If you run early in the morning, a simple banana or a slice of bread with a little honey 30 minutes before may be enough. Avoid fatty or high-fiber foods right before exercise.

During the Session

For runs under one hour, water is enough. Beyond 60 minutes, think about hydrating regularly in small sips. For long runs (90 minutes and more), a carbohydrate intake (30 to 60 g per hour) in the form of an isotonic drink or energy gel helps maintain intensity and delay fatigue.

After the Session (30-60 min window)

The famous metabolic window: within 30 to 60 minutes after exercise, the body is particularly receptive to rebuilding. Combine protein and carbohydrates: a protein shake with a banana, Greek yogurt with granola, or a full meal with a lean protein source and starches. The goal is to replenish glycogen and provide the amino acids needed for muscle repair.

GPS Watches and Trackers

A GPS watch (Garmin, Coros, Suunto, Apple Watch) remains the reference tool for tracking distance, pace, heart rate, and elevation in real time. Entry-level models (€150-250) are more than enough for an amateur runner. What matters is being able to analyze your data after the session, not the number of features.

Mobile Apps

Strava is the reference social network for runners, with timed segments and a community dimension. Nike Run Club and Adidas Running (formerly Runtastic) offer guided training plans and real-time voice feedback. Decathlon Coach provides a free alternative with structured programs. These apps turn your phone into a pocket coach, but don't replace a personalized plan adapted to your recovery and overall load.

The Atlo Approach: Running, Nutrition, and Recovery Unified

The limitation of classic running apps is that they only see part of the picture. They track your kilometers and paces, but ignore your nutrition, sleep, heart rate variability (HRV), and overall training load. Atlo is designed to cross-reference these three pillars: your running program is just one piece of the puzzle, analyzed alongside your nutrition and recovery.