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This week’s workout plan is part of SELF’s Learn to Love Running Program, designed for beginners aiming to run for 30 minutes without stopping. Here’s how to continue your journey.
Congratulations on completing Week 1! You’re building the foundation for a lasting fitness habit. This week, you will elevate your training by introducing running intervals into your walks.
Overall, the structure remains consistent. You will complete three cardio workouts featuring walk/run intervals, one strength workout, two complete rest days, and, if you feel up to it, one optional active recovery session for additional movement.
At the start of each week, reflect on your last week and plan for the upcoming one. Review your workout calendar or app to identify what was effective and what wasn’t. Did morning walks leave you rushed? If so, consider shifting to midday or evening workouts.
This insight serves as a foundation for scheduling your workouts, as they will maintain similar lengths each week. If your timetable is flexible, adjusting weekly might work better for you.
Finding the best times for your workouts may require a bit of experimentation. This process is vital for discovering what rhythm suits your running routine.
Week 2 Overview:
This week marks the introduction of your first running intervals! Aim for a comfortably challenging pace—about a 3–4 on a scale from 1 to 10, where you can talk but not sing. Your walking intervals should feel more manageable at around a 2–3.
Since running requires lifting your entire body weight off the ground, it will inherently be more strenuous than walking. If you struggle to maintain an easy effort at first, don’t hesitate to slow down. Even if you feel you’re moving slowly, ease off just a bit more. Over the weeks, you’ll find your own natural pace.
Don’t forget to warm up before your workout (selecting a routine you enjoy) and cool down afterwards—we have guidelines available for that too.
Monday: Walk/Run Intervals
5-minute warm-up
Walk 4 minutes, run 1 minute (repeat four times)
5- to 10-minute cooldown
Total time: 30–35 minutes
Tuesday: Active Recovery (Optional) or Rest
Take this day completely off if you need to—rest is crucial! However, if you feel the urge to move, engage in gentle cardio like cycling, ensuring the resistance is light enough for easy pedaling.
You might also explore one of our curated active recovery routines tailored for this program, featuring four options complete with step-by-step directions and visuals. If you plan to relax with some TV but still want to stay active, consider trying Active Recovery 1, with stretches you can do right from your couch!
Wednesday: Strength Training
For your second strength training session, repeat the same routine from last week. This repetition is intentional; practicing these movements over four weeks allows you to master them and potentially increase your weights before progressing to a more challenging set of exercises.
Source
www.self.com