Photo credit: www.self.com
Welcome to the SELF’s Learn to Love Running Program! We are thrilled to join you on this journey over the next 12 weeks as we work toward our goal: a 30-minute continuous run.
Below is the complete outline of this program. Each week follows a consistent structure with four workouts—three focused on cardio and one on strength, along with an optional day dedicated to active recovery that emphasizes mobility and stretching.
The foundation of this program utilizes walk-run intervals aimed at enhancing your stamina and endurance. As the weeks progress, you will gradually increase the duration of your running intervals while reducing walking time, leading up to your target run by Week 12. Additionally, we incorporate regular strength training to ensure your muscles, tendons, and ligaments are robust enough to handle the impact of running, as well as mobility exercises to facilitate movement efficiency and alleviate tightness.
You can complete your cardio sessions either outdoors or indoors. We recommend using a watch or an application like Strava to monitor your interval timings. For the strength workouts, you’ll need medium-weight dumbbells—5 to 15 pounds is a good starting range, though this will vary based on your fitness level—and a step or bench. A great option is this adjustable step platform priced around $50. You can also improvise with a sturdy step stool or your couch for some exercises.
For your convenience, we’ve created a printable version of this schedule. If you download the PDF, you can easily mark off your completed workouts. Display it on your fridge or keep it on your tablet to help maintain your progress!
Overview of SELF’s Learn to Love Running Program
Photography by Katie Thompson. Wardrobe styling by Kathleen Thomas. Hair by Walton Nunez. Makeup by Miranda Richards.
Main image features Amanda Katz, a certified personal trainer and running coach in New York City, dressed in an Alo top, Janji shorts, and Nike gear; Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy, in her own attire, Alo leggings, and Comme si socks.
Source
www.self.com