Starting or coming back from running?  We want to help you get into movement.

Use this program to start running or if coming back from a break.  

Designed to allow gradual strengthening of tissues to avoid injury.  

If your recovery was good after the session with no pain or muscle soreness then take a rest day and then advance.

If you are sore from the workout take one day off and repeat the workout 

If you have pain take two days off and go back one step.

Add in Pain-Free Body Blueprint to build endurance stability and strength in the body and have fun.  This is how you progress your running training and avoid mechanical issues.  Runners deserve less injuries and a system to support it.  

Walk-Jog

1 minute jog 9 minutes brisk walk x 3

Rest Day

2 minute jog 8 minutes brisk walk x 3

Rest Day

4 minute jog 6 minutes brisk walk x 3

Rest Day

6 minute jog 4 minutes brisk walk x 3

Rest Day

8 minute jog2 minutes brisk walk x 3

Rest Day

30 minute jog

Jog-Run

Rest one day between each workout.

30 minute jog

30 minute jogs day on day off (5) at 50% 60% 70% 80% & 90% of easy pace

30 minute run at easy pace, repeat three times

35 minute run at easy pace

42 minute run at easy pace repeat three times

35 minute run at easy pace

30 minute run with 7-10 minutes of moderate tempo work

45 minute run. 

30 minute runs two days on one day off x 3

Start training or workouts.

Mark: StrongStrides

Serial #: 98036268

Owner: StrongStrides LLC (AZ LLC, & TN LLC)

Publication Date: 4/16/24

Register: Principle

Classes 009 & 041 - Digital Materials and Sports Training Services

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