Beginner Running Program

Week 4 | BRP Day30

Long Run

Time: 45+ min.

Congratulations! Today is the last long run day. 45 min to the finish line ladies and gentlemen! You’ve done a fantastic job making it this far. We know it wasn’t easy, but you pushed through the challenges, overcome obstacles and discovered a part of you that has been hidden for a while. The athlete within you is set free. So explore the world around you on your run today. Share your run with a friend. Smile and be proud!


  • Monday: Long Day

    Workout: Long run at easy pace

    Duration: 45+ min

    Location: Park trails, the beach, neighborhood or wherever you want to go!

    Focus: Keep in mind what we learned about the arm swing, keeping it controlled and not crossing the center line. Also remember to stay tall and hips forward.

  • The Run

    If 45 minutes seems daunting, think about breaking it up ex. run for 5 minutes, walk for 1

    Just keep moving forward

    Keep in mind what you’ve learned about posture and hip position

    If you don’t have a metronome, count how many times one leg hits the ground in a minute

    90 steps per minute is a good pace to work with but work on finding your sweet spot.

    Use this every once in a while, especially when you feel fatigued

    This will keep your run consistent and help you stay stronger as you tire