Learn to Love Running Program Week 3: Finding Your Groove

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.

Let’s hear it for Week 3! This week follows a similar pattern, with three walk/runs, two that should take 30 to 35 minutes total, and one that’s a bit more extended. This one will take you 40 to 45 minutes. Again, the effort of all your runs should feel like a 3–4 on a scale of 1–10.

Now’s a great time to check in with yourself and see how you feel about moving forward. If the amount of running this week feels like a significant challenge, there’s no shame in repeating last week before you take on this one. Simply scroll back and do the whole week over again until you feel more comfortable and confident moving ahead. On the other hand, don’t be afraid to challenge yourself and give it a go, unless something physically hurts (a bit more on that below). Sometimes, facing your fears is the best way to come out the other side super proud of what you’re able to do.

Whichever you choose, remember the big picture: We aren’t shooting for a specific race on a certain date. The number-one goal here is to develop a running habit that lasts—and to let your body and mind proceed at their own pace.

Week 3 at a Glance:

You’ll pick up today’s walk/run essentially where you left off last week, with 90-second running intervals. But with an added challenge: In between, you’ll have 3.5 minutes of walking instead of 4 minutes. It’s a subtle shift, but one that’s bringing you close to the goal of a continuous run.

Even though you’ve been at it for two weeks now, you might still be a bit sore with this new level of activity. In general, minor soreness in the muscles you’re using for running and lifting—including your calves, glutes, and quads—is normal. You can run even if you’re sore, as long as you take things easy (and remember, that’s the name of the game in this program anyway).

But there are some types of pain you shouldn’t push through. Stay alert for any pain that feels sharp; is focused on a small, specific place; interferes with your gait; or gets worse or lingers for a week or longer. In these cases, it’s a good idea to seek care from a sports medicine professional. Read more about when to see a physical therapist.

Monday: Walk/Run Intervals

• 5-minute warm-up
• Walk 3.5 minutes, run 90 seconds (repeat 4 times)
• 5- to 10-minute cooldown
• Total time: 30–35 minutes

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Your choice today: rest or active recovery. If you’re using one of our active recovery routines, try repeating one you’ve already done to see if the movements feel different than the first time you tried them. Maybe your hips feel a little looser during World’s Greatest Stretch, or you can sink a bit deeper into the couch stretch. These are all signs your body is adapting to the movements and your mobility is improving.

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Today, you’ll get back to work on building the muscles that support your running habit. Now that you’re becoming a little more familiar with the movements—this workout marks your third time taking them on—see if you can hone in a bit more on your mind-muscle connection.