Beginner Running Program

Week 1 | BRP Day 8

Long Day

Time: 25 minutes.

Today is about going the distance. Don’t worry about speed. And just a little reminder, we want running to be something you look forward to! So grab a friend or go to a park or a new trail. Use this workout not only as a way to practice longer distance running and building cardiovascular strength, but also as a time to explore! Get outside, be inspired by nature, and enjoy.


  • Workout

    Long run (Alternative: long hike or walk)

    Duration: 25 minutes

    Location: You choose! Go explore.

  • Focus

    Remember to keep good hip position and tall posture

  • The Run

    If 25 minutes seems daunting, think about breaking it up. (E.g. run for 3 minutes, walk for 1 minute)

    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 towards.

    • 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.