Photo credit: www.self.com
The following workouts are designed for SELF’s Learn to Love Running Program, a beginner-friendly initiative aimed at helping participants run continuously for 30 minutes. Below are the key details to kick off your journey.
Welcome to Week 4—you’re officially one month into your transformation into a runner! In this week’s routine, each running interval will increase by 30 seconds, culminating in a long cardio session where you’ll be running for 2.5 minutes at a time.
As you progress, it’s likely you’ve realized that many obstacles in running aren’t merely physical; a significant part is mental as well. When a workout begins to feel daunting or monotonous—and it can happen!—it’s beneficial to revisit your why.
Throughout this week’s exercises, take a moment to reflect on the deeper reasons behind your commitment to become a runner. Ask yourself, What motivates me? Once you’ve identified an answer, question it further: Why does this matter to me?
Dig deeper until you discover something that resonates profoundly. It might start with wanting to enhance your fitness or to engage with a community through running. However, the more meaningful motivation could be about establishing a sense of belonging through movement, staying active to explore new places while traveling, or extending your life to support your family, whether present or future. Capturing this essence can serve as a reminder during those challenging moments.
Week 4 Overview:
By now, you’re likely familiar with the sequence of your walk/runs. After warming up, you will walk for three minutes and then run for two minutes, repeating this cycle four times before cooling down.
A helpful tip if you’re struggling to get started: Lay out your workout clothes, shoes, and other gear the night before. This simple action reduces barriers to getting out the door.
Monday: Walk/Run Intervals
5-minute warm-up
Walk 3 minutes, run 2 minutes (repeat 4 times)
5- to 10-minute cooldown
Total time: 30–35 minutes
Tuesday: Active Recovery (Optional) or Rest
Pay attention to your body today. If you feel fatigued or pressed for time, a complete rest day may be best. However, if you have the energy, our active recovery routines are at your disposal.
Last week, you were encouraged to repeat a routine. This week, mix things up by trying something different. Note which exercises feel particularly beneficial for your body so you can create a personalized list of effective moves.
Wednesday: Strength Training
This is your last chance to complete this specific strength training routine—next week will introduce something new! If you haven’t utilized heavier weights yet, consider this your prompt to take that step before starting a new program.
The aim isn’t to exhaust yourself entirely but to finish with 1 to 3 reps remaining. This week, challenge yourself to lift heavier on at least one or two exercises. It’s perfectly fine if you need to reduce your weight for subsequent sets; pushing yourself to new levels is what counts.
Wednesday: Strength Training Workout
Required Equipment: A pair of dumbbells, a bench or step, and a mat for added comfort.
Instructions:
Perform 8 reps of your first exercise. For single-sided movements, do 8 reps on both sides; for timed exercises, adhere to the specified duration. Rest for 2–3 minutes before repeating a total of 3 times. Move on to the next exercise and repeat until you’ve finished the first five moves. Finish with 10–20 reps of the double-leg pogo hops, resting for 2–3 minutes. Repeat this set for a total of 3–4 times.
Exercises Included:
- Romanian Deadlift
- Goblet Squat
- Single-Leg Calf Raise
- Chest Press
- Side Plank
- Double-Leg Pogo Hops
Source
www.self.com