The important thing is to keep going
When you reach 40 minutes of running you have already achieved an excellent result and we are entering what is pre-competitive activity.
Stopping training quickly takes us back to what is the state of "sedentariness". This is where the psychological effort becomes more demanding: you have to keep your endurance alive.
Example of a training plan for maintaining your fitness
"Model type I" week:
Day 1 - Slow run - 50 min.
Day 2 - Rest
Day 3 - Slow run - 35 min.
Day 4 - Cycling 40-60 min. to loosen up the muscles.
Day 5 - Rest
Day 6 - Slow run - 50 min.
Day 7 - Rest
"Model type II" week:
Day 1 - Slow run - 40 min.
Day 2 - Rest
Day 3 - Slow run - 40 min.
Day 4 - Rest
Day 5 - Rest
Day 6 - Slow run - 40 min.
Day 7 - Rest
For those who do sport and athletic training with the aim of going to the mountains, remember that just going to the mountains a couple of times a month, walking about ten kilometres is in itself an excellent workout and certainly helps to keep you in shape and to keep up the body's ability to react to the mountain environment.
To record your outings week by week you can use the 3-month training checklist sheet.
How to use these plans
The two model weeks are designed for those who have already reached 40 minutes of continuous running and just want to keep in shape. The first alternates outings of different lengths and includes cycling as a light recovery session; the second is simpler, with identical outings and one extra rest day. You can alternate them according to your commitments: the important thing is not to stop altogether, because endurance is lost much faster than it is built.
For those training with the mountains in mind, weekend hikes can replace one of the running outings. If, on the other hand, you are starting from scratch, begin with training plan I and also look after your diet during training periods.