Beginner training plan
Your first trainingOur first session is mostly conversation and assessment, not a hard workout. I want to understand where you’re starting — your history, your goals, how your body moves right now. We’ll do a simple movement and breathing screen, talk through what “easy” should actually feel like, and set realistic expectations. You’ll leave knowing your starting point and why we’re building the way we are. No judgment, no jumping ahead.
Training 2-3These early sessions are about building your foundation: breathing mechanics and learning to control effort. Most beginners run too hard, too often — so a big part of this stage is teaching your body what truly easy feels like and why that’s where durability is built. We’ll introduce basic movement drills and start establishing a consistent, repeatable routine you can actually sustain.
Training 4-10Now we build your aerobic base. With breathing and effort control in place, we gradually increase volume and consistency in a way your body can absorb without breakdown. You’ll start to feel running get easier at the same paces — that’s the base doing its job. We’ll keep refining mechanics and introduce light structure so you’re progressing on purpose, not by accident.
Training 11+Once your base is solid, we layer in threshold and eventually speed work — but only after the foundation can support it. This is where training gets specific to your goals, whether that’s a first 5K, a half, or simply running pain-free for years. The throughline stays the same: build a durable athlete first, chase performance second.
