Start from Scratch Running Program: Training by Judy Gelber in TrainHeroic

Forward Movement Analysis & Rehabilitation

Coach

Judy Gelber

This 3 day/week run-walk program is designed to take the complete beginner from 0-30 minutes of jogging. The program includes warm-up and basic strengthening to support the needs of a novice runner, and there are no distance or speed requirements - you will succeed at this plan regardless of your pace.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$99

Get Start from Scratch Running Program

Expert guidance

Follow a plan designed specifically to get you started.

Designed for success

This program offers just the right amount of running and training to get you moving. No egos here or false pretenses - running is for everyone.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Warm-up, strength and a run-walk program designed for the novice runner.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

No equipment required

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Kneeling Hip Flexor Stretch

1 x 1:00

Standing calf stretch

1 x 1:00

Double leg heel raise to ground level

1 x 10

Doorway Hamstring Stretch

1 x 1:00

Run-Walk

5 x 0:30 @ 2:00

Double leg heel raise to ground level

3 x 10

Tuesday

Week 1 Day 3

Kneeling Hip Flexor Stretch

1 x 1:00

Standing calf stretch

1 x 1:00

Sit to stand

1 x 10

Doorway Hamstring Stretch

1 x 1:00

Run-Walk

8 x 0:30 @ 2:00

Sit to stand

3 x 10

Thursday

Week 1 Day 5

Kneeling Hip Flexor Stretch

1 x 1:00

Standing calf stretch

1 x 1:00

Standing hip abduction

1 x 10

Doorway Hamstring Stretch

1 x 1:00

Run-Walk

10 x 0:30 @ 2:00

Standing hip abduction

3 x 10

Coach

More from Forward Movement Analysis & Rehabilitation

Judy Gelber

FAQs

What level athlete is this geared toward?

The program is geared toward the non-runner. It starts with 30 seconds of jogging and builds from there. The program can also be used to supplement a gym program when the athlete has a specific weakness/gap in running.

How long are the workouts

The longest day is 45 minutes including all walking. Most days are approximately 30 minutes.