Beginner Running Program

Week 1 | BRP Day3

Drill Day

Time: 15-20 minutes.

Today is Day 3 of your 30-day journey towards feeling great, running strong, and staying healthy. You made your first step and often times that’s the hardest part. So, congratulations!

Today will be a nice drill-focused workout. Think about how long it takes for you to order a coffee on a busy Monday morning and then subtract a few minutes. That’s about the same amount of time it takes to finish this workout. Good luck and remember, enjoy it!


  • Workout

    Duration: 15-20 minutes

    Location: Your local track, or around the block.

  • Warm Up

    Start with an easy jog or walk for 5 minutes to get warm.

  • Focus

    Time to realign your body and break out of that slumped posture!

    Focus on standing tall, keeping your belly and butt tight, and keeping your hips forward. With this posture, rock back and forth from heel to toe, shifting your hips. After rocking 5 or so times, lean into a run and jog 20-30 feet with this posture in mind.

    Repeat the 5 heel to toe rocks to a short run, 3-5 times.