Workout Sessions up to 60 minutes for hobby runners

Here you will find training sessions up to 60 min. for hobby runners. The training units complement each other, but can also be used individually.

The common goal of these training units up to 60 min. is – building on the training units up to 30 min. for beginners and the training units up to 45 min. for recreational runners – the development of basic endurance in the aerobic/anaerobic range. The cardiovascular load of these training units is increased. Muscles, tendons, ligaments, and joints must also withstand the increased load.

Calculate your personal heart rate zones of each stress zones with the cardio formula.

Training sessions up to 60 min.


Basic training GA2

Optimization and economization of endurance in the aerobic/anaerobic threshold range with a high cardiovascular load.

Recommended training frequency: 1 – 2 times per week.

Download PDF Basic Training GA2


Interval training

Optimization of endurance, tempo hardness and lactate tolerance with changing load zones and three times load/relief duration in a ratio of 1 to 2.

Recommended training frequency: 1 time per week.

Download PDF Interval Training


Tempo run

Tempo run in predominantly highest load zone (and thus predominantly anaerobic energy supply) for improvement and development of anaerobic endurance, tempo hardness, and lactate tolerance.

Recommended training frequency: 1 time per week.

Download PDF Tempo


Double pyramid

Cardio-training – twice through all heart rate zones for even improvement and development of aerobic and anaerobic endurance, speed and lactate tolerance in all stress zones.

Recommended training frequency: 1 time per week.

Download PDF Double pyramid


Pyramidal run

Light training in the lower load zones for regeneration or as a light basic training.

Recommended training frequency: 2 – 3 times per week.

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William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.