By the second month of training you are already well on the way. The split of the sessions doesn't always manage to be so regular. You adapt to the rhythms of working life.
You adapt to the body's fatigue. Keeping up the 3 weekly sessions, though, is essential for the continuity and progression of the exercise.
Training plan - Improvement
Week I:
Day 1 - Slow run - 28 min.
Day 2 - Rest
Day 3 - Slow run - 25 min.
Day 4 - Rest
Day 5 - Rest
Day 6 - Slow run - 28 min.
Day 7 - Rest
Week II:
Day 1 - Slow run - 30 min.
Day 2 - Rest
Day 3 - Slow run - 25 min.
Day 4 - Rest
Day 5 - Rest
Day 6 - Slow run - 30 min.
Day 7 - Rest
Week III:
Day 1 - Slow run - 35 min.
Day 2 - Rest
Day 3 - Slow run - 30 min.
Day 4 - Rest
Day 5 - Rest
Day 6 - Slow run - 35 min.
Day 7 - Rest
Week IV:
Day 1 - Slow run - 38 min.
Day 2 - Rest
Day 3 - Slow run - 35 min.
Day 4 - Rest
Day 5 - Rest
Day 6 - Slow run - 40 min.
Day 7 - Rest
See the training plan for the first month: getting started with training and running.
How to follow this plan
The plan continues the work of the first month by gradually lengthening the duration of the slow run, still with 3 outings a week and rest days in between. Rest is part of training: it is on the rest days that the body adapts to the effort, so it's not a good idea to make up for a missed session by running more the next day.
By slow run we mean a pace that lets you talk without getting out of breath. If a week didn't go as planned, it's better to repeat it than to move straight on to the next one: regularity counts more than speed. To keep track of your progress use the training checklist; at the end of the programme read how to set up your training maintenance.