Learn to Love Running Program Week 4: What’s Your ‘Why’?

The week of workouts below is for SELF’s Learn to Love Running Program, our brand-new, beginner-friendly plan that will get you running 30 minutes nonstop! Here’s what you need to know to get started.

Welcome to Week 4—you’re one month into your journey toward becoming a runner! This week builds up yet again, adding 30 more seconds to each running interval. By the time you reach your long cardio day, you’ll be running 2.5 minutes at a stretch.

By now, it’s probably hitting you that while some of the challenges of running are physical, a healthy portion of it is mental. When a fitness routine starts to feel grueling or boring—or both, which believe it or not, can happen!—it’s helpful to focus on your why.

As you move through this week’s workouts, spend some time reflecting on the bigger reasons you’re setting out to become a runner in the first place. Why am I doing this? Then once you answer, ask again: Why is that important to me?

Drill down a few levels until you get to something that feels deep and true. Sure, it could be that you want to improve your fitness or join (or make) friends at a running group. But the more profound motivation might be to find a true source of community through movement, to stay active enough to explore new parts of the world through travel, or to live longer so you can be there for your (current or future) family. Once you get to something that strikes a chord, make note, and return to it when you have a low moment (or day).

Week 4 at a Glance:

By now, you should be getting the feel for how these walk/runs go. After your warm-up, you’ll walk for three minutes, then run for two. Repeat all that four times total before you cool down.

One easy trick if you’re having a little trouble getting out the door: Set out your clothes, shoes, and any other gear the day before. That’s one less barrier between you and your workout.

Monday: Walk/Run Intervals

• 5-minute warm-up
• Walk 3 minutes, run 2 minutes (repeat 4 times)
• 5- to 10-minute cooldown
• Total time: 30–35 minutes

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Listen to your body today—if you’re feeling tired or short on time, consider taking a complete rest day. But if you have the time and space for movement, our active recovery routines are here for you.

Last week, we encouraged you to repeat a routine. This week, try shaking things up and going for a new one. Start to make note of which moves feel extra-good so you can build a go-to list of moves that work for your particular runner’s body.

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Today, you’ll repeat this strength training routine for the last time—next week, you’ll be onto something new! If you haven’t tried heavier weights for any of the movements yet, consider this a gentle nudge to take that next step before learning a new routine.

Remember, the goal isn’t to lift until you can’t lift anymore, but to finish with one to three reps in the tank. Challenge yourself to go heavier on at least one or two movements this week. If you end up dropping back down in weight for the second or third set, that’s totally okay—you’ve still pushed yourself to a new level.

Wednesday: Strength Training Workout

What you need: A pair of dumbbells, a bench or step, and a mat for comfort.

Directions:

• Do 8 reps of your first exercise. (For single-sided moves, do 8 reps on both sides; for moves by time, follow the time allotted in the description.) Rest 2–3 minutes. Repeat for 3 times total.
• Continue on to your next exercise, and repeat until you’ve completed the first 5 moves.
• Do 10–20 reps of the double-leg pogo hops. Rest 2–3 minutes. Repeat for 3–4 times total.

Exercises:

• Romanian Deadlift
• Goblet Squat
• Single-Leg Calf Raise
• Chest Press
• Side Plank
• Double-Leg Pogo Hops

Romanian Deadlift

Katie Thompson