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Running starters

Kauffman Coaching

General Fitness, Endurance

Coach

Megan Kauffman

An 8 week program to start your running era! No experience needed, this program is designed to build you up from a beginner to a confident runner! Starting out with 2 runs per week and increases to 3, this program gently introduces you to the running world with interval based workouts that you can tailor to your pace! All you need is a good pair of running shoes and some pretty running locations and you're good to go! This program also includes guided mobility and recovery sessions to help promote blood flow and rejuvenate you for your next run.

$50

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Science based programming!

This programs has been designed using my background in sport science and industry experience in strength & conditioning. It contains entry level running sessions and uses progressive overload principles to get you to your next goal!

Achievable targets!

Designed with beginners in mind this program doesn't dictate the pace rather provides a guideline for the intensity of each run. It is structured wth 2 different runs that include breaks and shorter periods of running to allow you to build both endurance and confidence!

Guided recovery & mobility sessions!

To help your recovery throughout the program I have included guided mobility sessions. These sessions include stretches and active recovery guidelines to promote blood flow and get you feeling fresh for your next run.

Features

Programming 3 days per week

This program includes 2 runs/week and mobility sessions to get you comfortable running continuously. It builds from 2 to 3 runs by the end!

Delivered through TrainHeroic

Keep track of your runs and track your progress using TrainHeroic.

Equipment

Required

A good pair of running shoes!

Recommended

GPS/heart rate watch

Sample Week

Week 1 of 8-week program

Sunday

Welcome - how to use the app

Welcome!

Tuesday

Run 1 - Intervals

Run-Specific Warm-Up

1 x 10:00

Run

1 x 22:30

Friday

Run 2 - Fartlek

Run-Specific Warm-Up

1 x 10:00

Run

1 x 20:00

Coach

More from Kauffman Coaching

Megan Kauffman

I have worked with an array of athletes in the strength & conditioning industry including AFL, volleyball, basketbal, and swimming. I have a degree in Sports Science, a Masters in Human performance, and I currently hold a L2 ASCA certification. For the last 4 years I have been the head of High performance at West Perth football Club - WAFLW. I currently play AFLW for the Fremantle Dockers.

Start your running journey now!

If you've always wanted to pick up running but never knew where to start, this is it!

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FAQs

What happens if I get sick and miss a run?

No worries! You get access to the program for a year, so if you get sick or miss a session you can come back to the program when you're ready! It also means that if you get sick and miss a significant amount of training you can go back to the start if you want!

What if I want to do strength training as well?

This program can be done in conjunction with strength training as well. Make sure you include rest days and avoid doing heavy strength sessions on the days you have a speed run/session. If you have more questions about this message me on instagram! Check out my "built strong" program!

What if I don't have a running watch?

You can do this program without a running watch but it will be harder to track your progress. Having a smart watch will allow you to track pace and heart rate over the sessions. If you don't have one I would look into getting one, or use the STRAVA app on your phone!