Beginner Running Program

Week 3 | BRP Day18

Strength Training

Time: 30 minutes.

Keep moving! That’s the key. You might be feeling a bit sore but moving around and staying active can actually help with that. Again, today we aren’t running, but I’m sure by now you have realized this Beginner Running Program is not just about being a better runner.  It’s about being a more complete human being, unlocking your natural ability to move, run, jump, play, and feel more alive. Each day you are coming closer to achieving that goal. So, get out there and keep moving!


Overview and Warmup

Duration: 30 minutes

Location: Local gym, park, or your living room

Warmup (5 min)

  • Start with a brisk walk or jog.
  • Arm circles starting small and progressing to 10-15 larger ones.
  • Arm hugs, 10-15. Feel the stretch in your back and your chest opening.
  • “Inchworm” standing to planks, 5 times. Go for a push-up when in plank position if you’re feeling strong!
  • Stand back up for leg swings 15-20 times on each leg. Remember to stay tall. Swing one leg back into a lunge position, your legs about shoulder width apart. Lean forward on both hands with your front leg bent at the knee and rotate in a circle at the hips.

Main Set (20 min)

Perform 2 reps of each couplet, then 4 reps of each, then 6 reps, 8, and 10 reps. Rest 2 minutes between couplets.



2 squats, 2 sit-ups
4 squats, 4 sit-ups
6 squats, 6 sit-ups
8 squats, 8 sit-ups
10 squats, 10 sit-ups

Rest 2 minutes

2 lunges (per leg), 2 pushups
4 lunges, 4 pushups

10 lunges, 10 pushups

Rest 2 minutes

2 squat jumps, 2 burpees
4 squat jumps, 4 burpees

10 squat jumps, 10 burpees

Rest 2 minutes

2 hollow rocks, 2 arch rocks
4 hollow rocks, 4 arch rocks

10 hollow rocks, 10 arch rocks

Rest 2 minutes


*It’s important that these movements feel good even while they challenge you. That means if there is any PAIN or serious DISCOMFORT, stop doing that movement and either move on or sub for something else. Post to us on Facebook and we can provide alternatives 🙂 *

NOTE: Scroll down for pushup and burpee modifications.


  • Squats

    Squat: Keep your belly and butt tight and knees out as you squat.

  • Situps

    Situps: Sit up tall through the spine. Try the butterfly or straight legged variations for a challenge.

  • Lunges

    Lunge: Keep your hips square and forward, feet shoulder width apart, and front shin vertical as you lunge.

  • Pushups

    Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.

  • Burpees

    Burpee: For an extra challenge, try jumping in and out with your heels and big toes together and your heels landing on the ground.

  • Squat Jumps

    Squat Jumps: It’s time to be explosive on the takeoff and cat-like as you land.

  • Hollow Rocks

    Hollow Rocks: Press your low back hard into the ground as you set up. Alternately pull your hips up and push them forward to rock. Modify this workout by starting with one leg tucked, both legs tucked in, or by holding a static position.

  • Arch Rocks

    Arch Rocks: Squeeze your butt, tighten your abs, and press your hips into the ground. Gently pull your thighs and shoulders off the ground and pull your legs up to initiate rock.


For most of you, the pushups and the burpees will be the biggest challenge.  Here are some options of how to modify the exercises in order to make them work for you!

  • Pushups
    • Elevated pushup against a bench, box, or table.
    • Pushups descending with straight legs, but dropping to knees to press up.
    • Pushups with a band around your hips that is attached to a pull-up bar above you.
    • Cut the volume of each set in half.
    • Hold a straight arm plank.
    • Cut out the exercise altogether.
  • Burpees
    • Do a straight arm variation called a “sprawl” (i.e. skip the pushup part).
    • Step in and out of the plank (i.e. don’t jump in and out).
    • Cut the volume of each set in half.
  • A note on volume

    It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 6-1 volume level for the rest of the month, especially if it still feels challenging!