Walking is Okay!

Walking is an integral part of this program, and there’s no shame in it. Even experienced runners walk during races. Whether you run for one second or one mile, your progress is valid. Every step counts, and I’m proud of you.

 Overview

The Learn to Love to Run 12 weeks with four workouts per week:

• Monday, Thursday, Saturday: Running-focused workouts with gradually increasing intervals.
• Tuesday: Walking workout for active recovery and endurance building.

Modifications

• Too Hard? If you can’t run for the full interval, run as long as possible and walk briskly for the remainder.
• Too Easy? Extend running intervals gradually but maintain consistency across the workout.

Optional Strength Training

Strength training helps prevent injuries but isn’t required to start. If you’d like to incorporate strength workouts, try:

• 8 Core Strengthening Exercises for Runners
• Beginner Strength Training for Runners (No Equipment Needed)

Essential Running Gear

While running is inexpensive, investing in a few essentials can improve your experience:

• Running Shoes: Get properly fitted at a local running store.
• Technical Clothing: Sweat-wicking, non-cotton clothing prevents chafing.
• Interval Timer: A phone timer, Gymboss Interval Timer, or GPS watch can help track intervals.

Training Plan Breakdown

Weeks 1-3: Building Consistency

Focus on establishing the habit of running. Workouts start with 30-second run intervals, slowly increasing over time.

Weeks 4-6: Progression

Run intervals increase to 45 seconds, with a focus on building endurance while maintaining consistency.

Weeks 7-9: Building Confidence

Walk breaks shorten while run intervals lengthen. You’ll gain confidence as you see progress.

Weeks 10-12: Strength & Endurance

You’ll be running more than walking, with intervals up to 2 minutes. By the end, you’ll be prepared to transition into a 5K training plan.