Block 3: Weeks 9-12
We’re entering the final 4 weeks of training — can you believe it?
Take a moment to reflect on how far you’ve come. Remember how intimidating that first clinic night felt? Now look at you: showing up week after week, growing stronger and more confident.
For some, running is a solo pursuit—a way to clear your head and move your body. For others, it’s about connection, sharing stories, and logging miles together. Over the past few weeks, you’ve probably discovered that the running community—especially the Russell Run Club—is incredibly supportive. The energy and encouragement from both current and past clinic participants have shaped this club into what it is today: a place where every effort is celebrated, and you’re never alone in your journey.
This block, we’re progressing to 8-, 9- and 10-minute run intervals, with 1-minute walk breaks.
If you find yourself struggling toward the end of a session, extend your walk break to 90 seconds or even 2 minutes. Listen to your body—it will thank you.
Feeling nervous about jumping from 6 to 8 minutes? Don’t stress! It’s only about a 30% increase—much smaller than those early weeks when you were doubling your running time. You’ve handled bigger jumps before, and you’ll handle this one too.
Not quite ready to jump up yet? No problem. Start the week with what worked for you last time—maybe add an extra rep if you’re feeling good. Don’t worry about where others are; focus on where you are today
Then we hit some continuous running!
In Week 12, the first two days are 2 × 15-minute runs. Remove the walk break and try a continuous run if you feel ready. It doesn’t have to be 30 minutes right away—play with it:
- Try 20 minutes, take a walk break, then finish with another 10.
- Or try 20 minutes one day, 25 minutes the next.
You’ve developed the skills to listen to your body. You’ll know when to take a short break—and when to keep pushing through.g time is still in the same range as previous weeks. The key difference? We’re shifting the balance—extending your continuous running time while keeping the walk breaks the same. This gradual progression is exactly what helps build endurance and confidence in your running.
The Training Plan
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 (optional) |
|---|---|---|---|---|
| 9 | 3 x 8′ Run / 1′ Walk | 3 x 8′ Run / 1′ Walk | 4 x 8′ Run / 1′ Walk | 4 x 8′ Run / 1′ Walk |
| 10 | 2 x 9′ Run / 1′ Walk | 2 x 9′ Run / 1′ Walk | 3 x 9′ Run / 1′ Walk | 3 x 9′ Run / 1′ Walk |
| 11 | 2 x 10′ Run / 1′ Walk | 2 x 10′ Run / 1′ Walk | 3 x 10′ Run / 1′ Walk | 3 x 10′ Run / 1′ Walk |
| 12 | 2 x 15′ Run / 1′ Walk | 20′ Run | 30′ Run | 30′ Run |
Notes
- 3 × 1′ Run / 1′ Walk means running for 1 minute, walking for 1 minute, and repeating 3 times.
- Start and end each workout with a 5-minute brisk walk.
- Based on how you feel during and after each session:
- Repeat the same workout,
- Move back to an earlier workout,
- Or skip a workout if needed.
- Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days in a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).