The Trainers On Running Podcast

THE FINISH LINE - WEEK 8 - DAY 3

Join Stu for the final session of the Trainers On 8-Week Beginner's Running Project as you complete a guided 30-minute continuous run and graduate from the program. Follow a blend of warm-up, technique cues (posture, arms, hips, legs), short pace bursts, and steady motivation to push through the final minutes. Celebrate your progress, reflect on the journey, and feel confident taking your running forward.

FINAL WEEK 8 - DAY 2

Week 8 Day 2 of the Trainers On 8-Week Beginner's Running Project: a short 2-minute warm-up followed by a 25-minute steady run guided at a comfortable 60–70% effort. The coach offers pacing tips, motivation, and reminders to focus on the present. This episode highlights the physical and mental benefits of sticking with the program, encourages consistency, and prepares you for the final 30-minute graduation run coming next. If you have health concerns or think you might be pregnant, please consult your GP or midwife before participating. Follow the Trainers On Running Pod on Facebook and Instagram for updates and community support.

FINAL WEEK 8 - DAY 1

Welcome to Week 8 Day 1 of the beginner running project: a two‑minute warm‑up, a 22‑minute steady run with technique and breathing cues (posture, arm drive, straight line) and a set of four 20‑second high‑effort intervals with 40‑second recovery, followed by a cooldown and mobility suggestions. This episode focuses on pacing, mental resilience and preparing you for the upcoming 30‑minute continuous run, plus guidance on recovery, next program options and keeping motivated with weekly runs and community support.

Week 7 - Day 3

Join Week 7 Day 3 of the 8-week Beginners Running Project for a simple, guided session: a 2-minute walk or easy jog warm-up, a 22-minute steady run that rises from 60% to 80% effort, then a recovery walk. This session focuses on pacing, consistency, and building confidence. Stu also offers encouragement, community support, and tips for staying motivated as you prepare to graduate to a 30-minute continuous run next week. Enjoy your recovery and get ready for the final week.

Week 7 - Day 2

Week 7 Day 2 of the Trainers On 8-Week Beginner Running Project features a two-minute warm-up, an 18-minute steady run at 60–70% effort to build endurance, a short recovery, then six one-minute staggered surges (20s at 60%, 20s at 70%, 20s at 80%) and a two-minute cooldown. The coach emphasizes proper pacing, listening to your body, rest and recovery, habit building, and community support as you work toward the 30-minute continuous run goal.