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Your complete schedule for your run, strength, mobility, and rest days.
Katie Thompson
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Welcome to SELF’s Learn to Love Running Program! We’re so excited to have you join us on the path, trail, or tread over the next 12 weeks as we build up to our ultimate goal—a 30-minute nonstop run!
Below, you’ll find the complete schedule for this program. Each week will follow the same pattern: We have four workouts planned for you—three cardio, one strength—and one (optional) day for active recovery, where we’ll focus on mobility and stretching.
The crux of this program is built on walk-run intervals to increase your endurance and stamina; as the weeks go on, you’ll find yourself running longer and longer bouts (and walking for shorter periods) until you reach your goal run in Week 12. We also sprinkled in regular strength training so your muscles, tendons, and ligaments can grow strong enough to withstand the force of all those strides, and mobility work to help ease tightness and move more efficiently.
You can do your cardio workouts outside or inside. (We just recommend using a watch or an app like Strava so you can keep track of your interval timing). For strength workouts, you only need some medium-weight dumbbells (consider 5 to 15 pounds a good jumping off point, though the exact amount will depend on your experience and fitness level) and a step or bench. (I love this one and it’s around $50. You can also use a step stool or couch in your home for some of those moves.)
We created a convenient printable version of this calendar, too. If you print out the PDF, you can check off your workouts as you complete them. Stick it to your fridge, keep it on your iPad… whatever helps you stay on track!
SELF’s Learn to Love Running Program at a Glance
- How to Get Started
- Pre-Run Warm-Ups
- Post-Run Cooldowns
- Active Recovery Routines
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
- Week 9
- Week 10
- Week 11
- Week 12
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Main image: Amanda Katz, a certified personal trainer and running coach in New York City, wears: Alo top, Janji shorts, Nike socks and running shoes; Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy, wears: own top, Alo leggings and sneakers, and Comme si socks.
