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You can keep the one minute walk break indefinitely (many runners do), or shift to 30 minutes of continuous running.Some runners obsess over distance and brag about how many miles they cover. But if you want to build endurance, it actually easier to work with time. Generally speaking, you can safely increase your total running time by 10 minutes each week divided across all of your workouts or added on to one long weekend run.Another way to make sure you not running too much too soon is to use the 10 percent rule.

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