New

Running Foundations

Accelerate Coaching

Endurance, General Fitness
Coach
Ed Miles MSc ASCC

Embark on a transformative journey towards becoming a confident and capable runner with our Running Foundations Programme, designed specifically for those new to running. Whether you're taking your first steps into the world of running or looking to rekindle your passion for fitness, this structured and supportive program will guide you towards building a solid base to build on.

Our programme is meticulously crafted to accommodate individuals with varying levels of fitness and prior running experience. We understand that starting can be intimidating, which is why our approach focuses on gradual progression, injury prevention, and building both physical and mental resilience.

Whether you dream of completing your first race or simply want to adopt a healthier lifestyle, our Running Foundations Programme is your roadmap to success. Lace up your running shoes, join our community, and let's embark on this exciting journey together!

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Structured Progression
The programme follows a structured approach, gradually increasing the intensity and duration of workouts over several weeks. This ensures that participants safely build endurance and strength without risking injury or burnout.
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Expert Guidance
Expert Guidance: Led by experienced coaches, our programme provides expert guidance and covers all the bases to ensure you are ready to begin your running journey. Coaches are available to answer questions, offer personalized advice, and provide motivation throughout the programme.
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Flexibility
Recognizing that life can be unpredictable, our programme offers flexibility in scheduling workouts. Participants have the freedom to adjust training sessions to fit their busy lifestyles while still making progress towards their goals.
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Celebration Of Milestones
Celebrate your achievements along the way, from conquering your first mile to achieving personal bests. Each milestone is a testament to your dedication and progress, inspiring confidence and pride in your abilities.
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Goal-Oriented Appraoch
Whether your goal is to complete your first race or simply improve your overall fitness, our programme is tailored to help you achieve success without any setbacks. Set realistic goals and track your progress throughout the programme to stay motivated and accountable.
Features
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Programming 6 days per week
Up to 6 sessions a week, with the option to double up!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Resistance Bands // Foam Roller // Running Trainers!
Recommended
Leg Extension // Cardio Equipment // Dumbbells // Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
Introduction
Sunday
Structure

A1

Knee to Wall

3 x 10

A2

Banded TKE

3 x 20

A3

Hand Assisted SLRDL

3 x 10

A4

Knee Rolls

3 x 8

A5

Half Kneeling Lateral Flexion

3 x 8

B1

Dead Bug with Contralateral Tension

3 x 10

B2

SL Tall Calf Iso-Hold

3 x 0:20

B3

Single Leg Wall Sit

3 x 0:20

B4

Mid Foot Iso Bridge

3 x 0:20

B5

Side Plank on Elbow

3 x 0:20

Monday
Energy System Development - Off Feet

Off Feet Energy System Development

A

3-4mins steady warm up on selected kit 20mins continuous work 3-4mins steady cool down on selected kit Ideally stick to the same kit each week and you can compare your outputs from week to week!

Tuesday
Structure

A1

Tibialis Raise

3 x 20

A2

Couch Stretch with Overhead Reach

3 x 10

A3

Cossack Squat

3 x 8

A4

Thoracic Reach Through

3 x 8

A5

Half Kneeling T-Spine Rotation

3 x 8

B1

Single Arm Farmer Carry March

3 x 10

B2

Split Squat Calf Raise Iso Hold

3 x 0:20

B3

Isometric SL Leg Extension

3 x 0:20

B4

SL Isometric Hamstring Bridge

3 x 0:20

B5

3-Way Groin Squeeze

3 x 0:10

Wednesday
Energy System Development - Intermittent Aerobic

A1

Bodyweight Split Stance Good Morning

2 x 8

A2

Penguin March

2 x 8

A3

Knee Hug to Lunge

2 x 5

A4

Low Pogo

2 x 8

On Feet Intermittent Aerobic

B

60s WORK 120s REST/WALK x 10 Look for running to be as smooth as possible.

Thursday
Structure

A1

Supine Leg Extension with Calf Floss

3 x 10

A2

Pretzel Stretch

3 x 10

A3

90/90 Rolls

3 x 8

A4

Quadruped Thoracic Rotation

3 x 8

A5

Thoracic Extension on Foam Roller

3 x 8

B1

Bird Dog

3 x 10

B2

Soleus Raise Iso

3 x 0:20

B3

Isometric Lunge Hold

3 x 0:20

B4

Isometric Hamstring Bridge

3 x 0:40

B5

Seated Hip Flexion Isometric

3 x 0:20

Friday
Energy System Development - Continuous Aerobic

A1

Bodyweight Split Stance Good Morning

2 x 8

A2

Penguin March

2 x 8

A3

Knee Hug to Lunge

2 x 5

A4

Low Pogo

2 x 8

On Feet Continuous Aerobic

B

15mins Continuous Look for running to be as smooth as possible.

Coach
coach-avatar Ed Miles MSc ASCC

Ed is a strength and conditioning coach for professional athletes across many sports and Performance Director at Accelerate Coaching. He has a vast array of competitive experience across Hyrox, Fell Running and Ultra-Marathons

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Ready to go? Let's hit the ground running together

Join now to kickstart your fitness journey with our expert-led Running Foundations Programme. Achieve your goals, one stride at a time!

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Running Foundations