Starting a running program can be both exciting and challenging. To help you make the most of your experience and stay on track, we’ve compiled a set of key guidelines. These tips will ensure you progress safely, avoid injuries, and maintain a positive mindset throughout the program. Remember, this journey is about building consistency and celebrating your progress, no matter how small. Let these guidelines serve as your roadmap to success!

Listen to Your Body

Pay attention to how you feel before, during, and after your runs.

• If you’re out of breath before the interval ends, start your walk break earlier or adjust the ratio (e.g., 30-second runs).
• If you’re feeling good with no fatigue or soreness the next day, move to the next workout.
• If you’re struggling or feeling sore, repeat the same workout or step back a day.

Frequency and Rest Days

• Aim to run 3–4 times per week.
• Rest or non-running days are essential for recovery. Plan for 2–3 rest days each week to allow your body to adapt and recharge.
• On rest days, you can take a short walk, stretch, or cross-train with activities like cycling, swimming, or yoga.

Effort and Pacing

• Focus on a comfortable, conversational pace for your runs. Use a Rate of Perceived Effort (RPE) of 4–5 on a scale of 1–10.
• If you feel you could easily complete another interval at the end of your workout, you’re at the right intensity. If you’re struggling, ease off.

Flexibility with Scheduling

Run whenever it fits your schedule. Alternate days if possible, but if you need to stack runs due to time constraints, that’s okay. Avoid running more than 2 consecutive days when possible to give your body time to recover.

Track Your Progress

Keep a log of your runs! Write down:

• How you felt before, during, and after.
• Distance covered and any aches or pains (and whether they went away).
• Adjustments you made and things you’d like to improve.

Tracking helps you monitor your progress and see how far you’ve come. Plus, sharing your logs with us allows us to provide feedback and tweak your plan if needed.

Let’s Be Honest About Frequency

Life happens—work, family, and other commitments may disrupt your schedule. If you miss a few runs, don’t stress or try to catch up; doing too much too quickly increases the risk of injury. Simply pick up where you left off or contact us for guidance.

Everyone is Different

Every runner progresses at their own pace. Some may breeze through the plan, while others need extra time. Both are okay! Don’t compare your progress to others—run your run and focus on your goals.

Our group runs are planned so no one runs alone, and we’re always here to support you. If you’re struggling or progressing faster than expected, let us know. We’re happy to adjust your plan to keep you on track or engaged.

Final Thoughts

Consistency is better than perfection. Aim for steady progress rather than pushing for perfect execution. Celebrate small victories along the way, and don’t hesitate to reach out for support.