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The following week’s workouts are part of SELF’s Learn to Love Running Program, aimed at beginners ready to reach a goal of running continuously for 30 minutes. Here’s how to kick things off.
As you continue through the program, you’ll notice a slight shift in terminology. Your three cardio sessions will be referred to as run/walk instead of walk/run. This change highlights that you’re now spending more time running than walking, moving you closer to your ultimate objective of a 30-minute uninterrupted run!
During these mid-week sessions, you may occasionally feel a lack of enthusiasm to complete your run/walks. It’s easy to doubt your capabilities as a runner, wondering if you should find joy in every workout. However, it’s important to recognize that this sentiment is common among runners. Even experienced participants encounter fluctuations in motivation but find deeper commitment to keep them engaged. On challenging days, connecting with your personal motivations can help maintain focus on your journey.
Week 7 Overview:
Welcome to your first run/walk session! Today’s structure involves longer running intervals than walking, providing an optimal challenge. Although you will still begin with a walk, the terminology reflects a more substantial running component of the workout.
As your running intervals lengthen, maintaining an easy pace becomes crucial. Aim for an effort level of 3–4 on a scale of 1–10. If you find yourself working too hard, reassess your intensity using the talk test: you should be able to converse but not sing while running. Choose your warm-up wisely and let’s get started!
Monday: Run/Walk Intervals
5-minute warm-up
Walk 2 minutes, run 3 minutes (repeat 4 times)
5-to-10-minute cooldown
Total time: 30–35 minutes
Tuesday: Active Recovery (Optional) or Rest
Take a full rest day or engage in one of our active recovery routines. If you haven’t yet tried all options, consider sampling a new routine to find what feels best for your body. If you notice tightness in your upper body after runs, particularly after hunching your shoulders, you might find Routine 3 to be beneficial—the thoracic rotation stretch can be especially soothing.
Wednesday: Strength Training
Return to the second phase of strength training tailored for runners. After practicing the movements for a couple of weeks, this is a great opportunity to challenge yourself with potentially heavier weights.
Keep in mind, your target is to finish your sets with 1 to 3 reps left in reserve. If you feel you could easily complete several more reps or don’t require the full two minutes of rest between sets, it’s a clear indication you could benefit from a heavier load. The goal isn’t to push to failure, but rather to consistently challenge your strength!
Wednesday: Strength Training Workout
Required Equipment: A pair of dumbbells, a bench or step, and a mat for comfort.
Instructions:
Perform 8 repetitions of the first exercise. For unilateral movements, do 8 reps on each side; for timed exercises, adhere to the specified duration. Rest for 2–3 minutes. Repeat for a total of 3 sets. Transition to the next exercise and continue until the initial 6 exercises are completed. Finish with 10–20 reps of lateral pogo hops, resting for 2–3 minutes, and repeat for 3–4 sets.
Exercises:
- Kickstand Deadlift
- Reverse Lunge
- Half-Kneeling Overhead Press
- Bent-Over Row
- Front-Foot Elevated Single-Leg Calf Raise
- Short Lever Copenhagen Plank
- Lateral Pogo Hops
Kickstand Deadlift
Source
www.self.com