Learn to Love Running Program Week 11: The Practice Run(s)

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.

You’re down to the final two weeks of the program. We hope you’re as proud and excited as we are about your progress!

This week, your longest effort includes two significant chunks of nonstop running: 5 and 15 minutes apiece. It’s another one of the bigger jumps we talked about in Week 8—a confidence-booster for your goal effort. At this point, you’ve already built the cardiovascular base to go the distance. Now, it’s all about fine-tuning your mental preparations.

To that end, consider this week’s longer effort (and even the shorter ones) as a dress rehearsal for the big day next week! Think through what’s worked best for you throughout this program—the ’fit that makes you feel confident and comfortable, the timing that’s the smoothest, the warm-up you prefer, the pre-run snack that sits best in your stomach.

There will always be factors outside of your control on the day of your goal effort—the weather, for example. But if you plan out the details that are in your hands—such as when and what you eat, what you wear, and the time you start—you’ll feel that much more confident to handle any unexpected challenges that arise.

This week offers you a few more chances to practice any or all of those elements, so you’ll know exactly how to set yourself up for success next week.

Week 11 at a Glance:

Your running intervals today are a full 5 minutes long, with only 30 seconds of walking in between. As usual, you’ll warm up first and then dive in.

Remember that, as your running intervals continue to extend, it’s even more important to keep your effort level easy. Again, you should be able to talk but not sing the whole way through. It’s okay to slow down mid-run if you start to huff and puff a bit, but on the next interval challenge yourself to start out chill enough to maintain a steady effort the entire 5 minutes.

Monday: Run/Walk Intervals

• 5-minute warm-up
• Walk 30 seconds, run 5 minutes (repeat 4 times)
• 5-to-10-minute cooldown
• Total time: 32–37 minutes

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Here in the thick of your build-up, rest and recovery days are even more important than ever. Either take this day completely off or do one of our active recovery routines. If your spine and shoulders have been feeling a little scrunched, might we suggest Routine 3? The thoracic rotation stretch can feel particularly soothing.

In addition to your muscles and joints, why not give your skin a little TLC too? Try these lip masks to soothe sun-kissed skin, lotions and creams for keeping your whole body hydrated, or serums to nourish and smooth your face. Your skin should feel as great as the rest of you—and taking time for yourself to do even a short skin care routine can be a form of self-care too.

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On today’s lifting day, you’ll repeat the exercises you’ve done the last two weeks. Consider picking up heavier weights if you can—and as you do, remember how much strength you’ve gained through this whole program!

Sure, you feel it when you do these exercises, but consider how it’s translated into your everyday life too. You may find it’s been easier to hoist your carry-on into the overhead bin, tote grocery bags up the stairs, or open that super-tight jar of pickles or peanut butter.

Wednesday: Strength Training Workout

What you need: A pair of dumbbells, a bench or step, and a mat for comfort. If you have a weight plate to elevate your foot for the calf raise, that’s great, but you can also use a low step, bench, or even a sturdy hardcover book.

Directions:

• Do 8 reps on each side for your first exercise. (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 assisted single-leg pogo hops on each side. Rest 2–3 minutes. Repeat for 3–4 times total.

Exercises:

• Single-Leg Deadlift
• Step-Ups
• Bird Dog Row
• Isometric Calf Raise
• Copenhagen Plank
• Assisted Single-Leg Hop

Single-Leg Deadlift

Katie Thompson