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This week’s workouts are part of SELF’s Learn to Love Running Program, designed to help beginners achieve the ability to run for 30 continuous minutes. Here’s how to prepare for this milestone.
Welcome to Week 8, an important milestone in your running journey. Up to this point, each week has involved a gradual increase in your running intervals, adding 30 seconds to a minute each time. This steady approach minimizes stress on your body, allowing you to build endurance while avoiding injuries as you work toward your goal of sustained running.
This week will challenge you with longer continuous running blocks, deviating from your usual routine. Although the overall running time may not increase significantly, you will experience a few extended running periods that exceed what you’ve previously accomplished.
The reasoning behind this approach is twofold: physiologically, you can prepare to run for 30 minutes by incrementally decreasing your walking intervals until they are phased out. However, psychologically, transitioning from shorter runs—like five minutes—to a full 30 minutes can be daunting. This unique structure aims to build your confidence by showcasing that shorter runs can contribute to overall endurance, reassuring you that the necessary stamina is within reach.
As you embrace this challenge, consider employing mental strategies, such as positive affirmations, to enhance your motivation. And remember, after this demanding week, a recovery week awaits you to help ease the transition.
Overview of Week 8:
Your initial run/walk session begins with a combination of 1.5 minutes of walking followed by 3.5 minutes of running. Although this is just a minor adjustment from the previous week’s 2-minute walk and 3-minute run intervals, every small step is essential for enhancing your endurance.
Conclude this session with a grounding exercise. If outdoors, take off your shoes and spend a minute feeling the ground beneath you—whether it’s grass, dirt, or concrete. If you’re on a treadmill, consider stepping outside to perform this exercise post-workout.
During this reflective time, recognize your place within the larger ecosystem of life around you. A moment of mindfulness not only fosters stress relief but also prepares you to tackle upcoming challenges, such as the proposed longer running intervals later this week.
Monday: Run/Walk Intervals
- 5-minute warm-up
- 90 seconds walking, followed by 3.5 minutes running (repeat this sequence 4 times)
- 5 to 10-minute cooldown
Total Time: 30–35 minutes
Tuesday: Active Recovery (Optional) or Rest
Today is designated as a rest day, although you may choose to engage in active recovery. In Week 3, we explored how music can energize your workouts, which will be beneficial again during your longer running effort later in the week.
Additionally, research suggests that music can also effectively soothe your stress response when used correctly. If you opt for a mobility routine today, consider playing some calming music to enhance your relaxation. Focus on synchronizing your breath with your movement for a more centering experience.
Wednesday: Strength Training
Prepare to increase the weight during today’s strength training session! This marks your fourth and final entry into phase 2 of the strength program. If you haven’t yet adjusted your weights, now is an excellent opportunity to challenge yourself by trying a heavier pair of dumbbells.
Source
www.self.com