The Trainers On Running Podcast

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.

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.

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.

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 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.

Welcome to Trainers On 8 Week Beginner's Running Project — week seven, day one. If you have health concerns or think you may be pregnant, follow medical advice. This episode guides you toward the 8-week goal of a 30-minute continuous run. Today's session includes a warm-up, four 20-second hard/40-second recovery intervals, four 30-second hard/30-second recovery intervals, then a 15-minute steady run at 60–70% effort. The host offers tips on posture, hip and arm drive, breathing, hydration, and mindset, plus encouragement and motivation to hit personal bests. Finish with a recovery walk and reflection on progress; the episode emphasizes consistency, technique, and sharing progress if you wish.

Welcome to the Trainers On 8 Week Beginner's Running Project — Week 6 Day 3. This episode guides you through a steady warm-up, a 12-minute continuous run followed by a 10-minute run with breathing and step-count drills to build your aerobic base. Expect coaching on posture, arm action, pacing, and mental strategies to help you stay consistent. The session totals roughly 24 minutes of continuous running and prepares you for the final push toward a 30-minute run over the next two weeks.

Welcome to Week 6 Day 2 of the 8-week Beginners Running Project. Today's session is a roughly 25-minute tempo run featuring two linked 10-minute runs with a 60-second recovery, building toward a continuous 30-minute run. The plan: start with a 2-minute steady warm-up, hold 60–70% effort during the main blocks, and focus on posture, arm drive, knee lift and leg push to run more efficiently. Adjust pace as needed and choose a flat, comfortable route for final sessions. Finish with a short recovery, hydrate and rest—this session emphasizes consistency, technique and mental resilience as you progress toward your goal.

Session: Week 6 Day 1 of The Trainers On 8-Week Beginner's Running Project — a structured workout with a warm-up, six 40-second steady/20-second surges (up to 80–90% effort), two minutes recovery, a 10-minute steady run, a short rest, then an 8-minute steady run followed by a walk cooldown. Focus: simple technique and breathing cues (head/chest/chin up, relaxed shoulders, arm drive, step-count breathing) plus mindset tips to build confidence, improve efficiency and prepare you for the 30-minute continuous run goal. Motivation: encouragement to celebrate progress — you’re over halfway through the program, aiming for new personal bests and stronger, more controlled running in the coming weeks.

Welcome to Week 5 Day 3 of the Trainers On 8-Week Beginner's Running Project. This session includes a warm-up, interval surges up to 80%, and a main set of two 8-minute runs and one 4-minute run (total 20 minutes), with guidance on posture, arm technique, and breathing. The coach emphasizes progressive training, managing effort (60–70% for steady runs, 80% for surges), recovery strategies, and mental resilience to help you complete the program and reach a 30-minute continuous run by week eight.

Welcome to the Trainers On 8 Week Beginner's Running Project. If you have any health concerns or injuries, we would advise that you sit this one out and join us next time. If you think or know that you might be pregnant, please follow the advice and guidance of your midwife or GP. Over the next 8 weeks, I'm going to take you on a running journey. It really doesn't matter if you're a true beginner or if you just want to build a bit more confidence in your running. This 8 weeks will culminate in a 30-minute continuous run, and whilst that might seem out of reach at the moment, I guarantee that if you follow the program you will make it. If you enjoy this running program please like us on Facebook and follow us on Instagram. You can search for us by using the handle the trainers on running pod. Give us a like or leave us a message. We always like to hear from people and we'll always respond. With all that being said and done it's now time to start your eight week beginners runners program in three two one. Hi everybody and welcome to the Trainers on Beginners programme. You're joining us today on week five, day two. What an achievement. Let's just think about everything that's behind us. Congratulations, you've achieved that so far. Now we've got to start thinking about what's ahead of us. So we're going to start this programme today with a steady two-minute walk, a jog if you would like, and we're going to back that up with a steady two-minute jog at around about 60%. So if you want to jog the whole time, you can do. But if you want to walk ease into it. Absolutely give that a go. We're off and moving. We're into our first two minutes. I like to use this two minutes just to loosen the body up and also focus the mind and all of those other fitness cliches that hopefully just start to make you feel physically and mentally prepared. I also like to, as I walk especially, I like to flick the heels up to the bum, lift the knees up, perhaps the back's a little bit tight. Mine is a little bit today. You know, that's real life. Can't always control those things and I think I mentioned previously I've been a little bit naughty I've not done my stretching lately I've been a bit short of time so I'm going to get back onto that today and have a proper stretch after this run and I know that that will help with my running tomorrow and the day after and so on and so forth investing in my care as well as investing in the effort of running so we've got one minute of steady walking left if you are walking or one minute of a steady jog if you are jogging. And we're going to get this program started. Now, last session, we introduced you to interval training. And we're going to back that up again today. Because in order to improve at fitness, you do need to do your set over and over and over. Repetition is the key, not just to improvement, but also to learning and teaching the body to bring about physiological change. So on and so forth. So we're going to do that same set again today. five minutes worth. We're going to surge up to 80% and then drop back to 60%. And then we're going to hit our primary set, which is just steady running with a little bit of technical focus, nothing too complicated. Ultimately, it's all about covering the distance. And I wouldn't be surprised today if you hit a new distance personal best. Okay, so we're going to take it into a steady jog, off and moving. You should just start to hear the pitter patter of my feet. Do you know what? you might not hear that today because I've actually got a brand new microphone with a new microphone buff that just cancels out some of the background noise but I still think you'll pick up the fact that I am out there we are out there we're running no desk jockeys here nobody's sat there doing nothing behind a desk so I think you'll pick that up but it should take away some with the background noise hopefully so we're doing it we're into our steady two minute jog which obviously forms a part of our warm-up just getting the body prepared I'm very mindful of, to a certain degree not going over the same things over and over I do think that you know fitness is about repetition I think life when you're learning a new skill or training yourself, is always, you know, the theory of a thousand hours or a hundred hours, whatever the theory might be. If we want to be good at something or improve, we do have to do that thing over and over. But I'm quite mindful of not regurgitating that same stuff to you over and over again. But of course, there is a fine balance. And the middle of the week sessions are somewhat of a challenge, aren't they? You know, it's easy to find something to tear you away from achieving something in the middle of the week. Something always comes up. maybe a dinner with your friends or you know the kids have been more demanding and school homework, maybe you're just feeling a bit of a slump let's try and pull you out of that five seconds, just take me to 60% steady jog in three two one 60% well done okay so hold that level 60% effort, for around 30 seconds and we're going to surge up to 80%. Now, come on. You should know what 80% looks like by now. You should know what 60% feels like. I will remind you once we get going. Just give me a little burst of energy. Here we go. Surge up to 80%. We're off and away, into our first interval run slow 60 faster 80 moving and grooving here we go keep it calm keep it controlled want to push just up to that level where it feels a bit uncomfortable, now maybe that's the muscles aching the heart rates up breathing rate and recovery back to 60, so ease me down back to 60 good stuff just ease back in now we're not walking, we are jogging at 60 percent I don't really like the term jogging, it's all running to me as long as you're moving faster than a walk. Propelling yourself forward. That's the key. Five seconds. Ready for 80% in three, two, one. We're off on the way. Let's go. 80%. So keep moving. 60% was our previous setting. Now on 80%. Moving with a bit more gusto. Really travelling. Challenging the legs to keep up. Pushing the body forward. 10 seconds of effort at 80%. Come on. Let's work. Let's achieve something on this midweek session. Three seconds, two seconds, one second. Bring it down back to 60. Congratulations. I think we've moved to that point where we understand interval training. It's not complicated, is it? We run a bit faster. We move a bit slower. The demand for energy goes up. And then as it comes back down, you re-oxygenate the body. Take a big deep breath, reset the mind, refocus, here we go, 80% in three, two, one, moving on, let's go. 80%, pushing up to that level, you don't need to go off like a bullet from a gun, like you're running a 100 meter sprint, you just need to surge up to 80 and hold that level, 10 seconds remaining stay on it be focused come on you're almost there just moving on to a nice flat bit of ground oh that's lovely feels good three two one recovery back to 60 excellent work that's three three done and you've unlocked that next level of achievement interval running completed and we're going to go back to steady running with a little bit of focus on technique today 10 seconds just to whittle away the numbers and obviously the next part of the session is the most important in terms of covering the distance and running for a period of time ready to surge in three two one let's go we're off and away surge surge surge 80% that's just a reminder, should feel uncomfortable. We're pushing ourselves to that level, but it's manageable for the time period that we're running for. 10 seconds remaining. Come on, stride and glide. Give it your best. Keep it controlled. 3, 2, 1, recovery. Excuse me, bring it down. Bring it down, back to 60. Lovely stuff, everyone. Well done. Couple of big deep breaths in there. There it is fill up those lungs if you're running in a warm environment it can be quite stifling can be quite hard equally that first big deep breath in cold air oh it can hurt the lungs once you get going though you're off and away and you get everything regulates ready to surge one more time three two one let's go come on we're moving back up to 80 percent. Get there with me. So you're going to get there with me, but for yourself. Come on. Are you really moving at 80%? Remember it's effort level, but in this instance, effort does equal increased speed. Of course, you should see the level of speed increase. You should feel the heart rate boom. Three, two, one, 60 seconds recovery. Well done. So 60 seconds, nice and easy, takes some recovery. And we're back back off into our normal recovery speed that could be a walk that could be a jog it's your choice of course so whenever it's recovery it really is your choice of the speed you move if you're someone that's heavily motivated by distance and calories try and keep the jog alive try and keep the run alive just at a slower pace if you're not motivated by that and it's all about following the program which I would advise by the way, taking rest where it's warranted and then working hard when it's needed then just focus on following the program and i guarantee it will get you to your goal 15 seconds okay our first run i've told you already our last session instead of making the the run easy at the beginning and then gradually getting harder what i've done is i've put the longer run at the beginning so we've got an eight minute steady jog continuous I'm going to talk you through it we're going to focus on a new bit of technique every two minutes ready to start your run in two one and begin let's go just heading down the river path one of my favorite parts and places to run in and around the area that I live, now the first two minutes is just going to be focused on covering ground, find your speed we're not surging up or surging down anymore. Now, interesting question. Somebody did ask me once, oh, it's a good six months ago, but somebody asked me, why don't we do the intervals last? Well, the reason that I like to do, there's good, listen, you could do the intervals last, absolutely, because it's effort level based. Doing the intervals at the end, it's all about effort, so that would work. But for me, I like to do them at the beginning because first of all, that's when you've got the most energy to soar up to 80%. And secondly, I like the idea that the 80% just sharpens the body and pushes you to run that little bit harder at the beginning. And therefore, you'll run a little bit faster as we get to the steady 60% to where we are now. So we've got an eight minute run, about one minute in. The end feels quite far away at the moment, doesn't it? But that's what I'm here for. So let's get through the first two together. And then we're going to switch to focusing on our breathing. Nothing complicated here. All stuff that you've done before, all drills and skills that you've already learnt. But we're just moving at a pace that's comfortable and manageable. You don't need to be a speed demon, just need to tick off the miles. We're into the real serious part of the program now, aren't we? You can feel the momentum in your body and your ability building. That's a great feeling. Don't forget to check in with yourself around that sort of stuff. It's really easy to just focus on how hard this session is. And you can sometimes forget to sort of realize how far you've come and also what you're building to. Okay, so we're going to focus and our breathing. We're gonna start with our body position. Head up, chest up, chin up. Hold that position. And we're gonna go to our step counter. So you can count on a three-step, a four-step, a five-step. Whatever count you want, you breathe in on the first count. One, two, three, four. Breathe out on the second count. One, two, four. There you go. Take it away in your head. Count out loud if you want. Who knows? And this has happened to me. You might run past somebody or walk past somebody on your day off who's doing the step count out loud. I don't know many other coaches that use the step count drill for regulating breathing. I've used it for ages just makes sense but use your step count if you see somebody else using it, acknowledge them doff the cap salute thumbs up and say trainers on they'll acknowledge you and say trainers on back of course now the great news is we're coming up to halfway, just refocus on your step count good stuff what are you counting twos threes fours five as a general rule the shorter you are or the shorter your stride the higher the step count per breathing cycle the taller you are the shorter the step cycle that's a general rule, everybody moves their legs slightly different speeds, okay we're halfway through our first eight minutes through the tough one once we've got through this one. We know it's all downhill from here let's focus on the arms, However you hold your hands is up to you. Whether you hold them straight out, clenched fists, I call that angry running. Sometimes it's good to run angry. Get all your frustration out. That's up to you. But I want you to work your thumbs from pockets. So basically your pelvis line, pockets to chest. Just work them a little bit harder than they're working right now. And really punch up. But don't go any further than the chest. Punch up to the chest. What does that do to your leg speed? I know it always takes my leg speed up. Makes me feel a bit more stable as well. Helps lift the chest up. So work in the arms, pockets to chest. Pump, pump, pump. So there we go. Now we're trying to build that into your subconscious because one of the things I see a lot of is a lot of people running and they don't use their arms sometimes not at all they hang down by the side or they do what I like to call t-rex arms they hook them up under their shoulders and they're basically running with their elbows you know everybody's got their own style but I like, a 90 degree bend in the elbow that's right angles and I like to pump those arms work them forward, punching up from the pocket to the chest nice and dynamic and it's another step closer to being the best runner that you can be keep working final two minutes final two minutes. What we're going to do here is something a little bit new. I just want to change your stride pattern to get you thinking about how your legs work. So on my command, the command of go, your stride pattern will, I want you to lengthen out, stride out a little bit, just for 10 steps, five each slide. And then I want you to come back to steady running. I hope that makes sense. So we're going do it together on my command three two one let's go ten strong steps one two three six seven eight nine ten ease back back into steady so hopefully what you found was that your speed picked up so it's kind of like a mini interval really so every 30 seconds we're striding out. Lengthening the stride which will increase the speed don't forget the arms stand by ready to stride out five steps per side three two one let's go step up four five six nine and ten oh yeah that felt good feel that breeze pick up on the face that's when you know you're moving that bit quicker 15 seconds and we've got one more surge focusing on lengthening the legs keep moving forward okay here we go three ready to surge big stride pattern two one let's work one two three three, four, five, seven, eight, nine, 10. Ease back, back to 60%. Okay, good work. Okay, there's some good news. We've got a beautiful 90 seconds recovery incoming. You've earned that. Is it a rest? Is it a walk? Is it a jog, but slower? You decide, three, two, one. 90 seconds, just ease back. Take a big, deep breath. These eight minutes are tough, aren't they? Fear not. We've got a personal best to achieve at the end of this week. Come on. The great thing about what I believe is about this program is we know that personal bests are achievable. If you've never run before and you suddenly say, I'm going to go for a 20 minute run today, is that achievable? Well maybe for some if your sheer belligerence allows you to do that but for most that's a step too far but if we build into it today I'm going to run for a minute next week I'm going to run for two minutes so on and so forth personal best mini achievements all add up to big achievements, sounds obvious doesn't it that's because it is obvious you know I'm not telling you anything that somebody else hasn't already written in a book. But what we do is we take those little snippets of things that we believe in, we mould them together and we come up with our own philosophy. And my philosophy is that steady input equals steady output. And one of the most important things for fitness and running is that you can come back in two days' time and go again. So if we pushed so hard on day one or today that you can't repeat another run, all of a sudden you've lost consistency and you're no longer a runner. You know, an injured athlete is no longer an athlete. That's my favourite saying. Okay, six minutes. So similar to the other day, we dropped an eight, a six and a four. Today we're going to drop in an eight, a six and a six. Steady six minute run. No real focus. I want you to be determined just to get through the six minutes. Clear your mind of anything that you've done before. Three, ready to run. Two, one, and we're working. Six minutes, steady run. Let's go. Okay, let's not overcomplicate this. We never try. We always try not to overcomplicate it. It's just running. It's just walking, but faster. And the whole point of the podcast and these audio files is to help you never run alone again. I used to be that person, by the way, before I worked in the fitness industry and coached a little bit of running 15, 16 years ago. I just used to go out for a run. And for me, I've got a short attention span. It's so boring. It was okay doing it every now and again, but I knew the impact of consistency and how good that could be, but I didn't want to go for a 5k run every other day without thinking that I was improving. Also, I like the company. I like the conversation. You know, and a couple of years ago, we came up with this concept. Obviously, other people, there's other brands out there doing this kind of guided work, but the beauty of this is that if you own a pair of trainers if you own a pair of trainers if you own a phone if you own a microphone a headphone sorry you can get out there and start your running program you don't need to buy an expensive bike an expensive treadmill you don't even need a gym membership you know for the price of your subscription not only do you get your eight-week program but you also get a huge back catalogue and new catalog every week of runs, that to keep you running and of course if you haven't checked out the video content there's some excellent. Rehabilitation physiotherapy stuff on there some awesome nutritional advice and, to help you maintain the best level of running that you can. And on top of that, there's some fitness videos on there to help improve your running and help improve your strength. All of your cardiovascular work, your aerobic work, will be taken care of with this run. But what about improving your leg strength, maybe? You could drop into the video section of the app, have a look at the leg section, and give that a go. Great news, two and a half minutes in already. Also, if you want to work on the upper body, there's some upper body stuff in there. It is mostly focused on helping you with your running, but everything crosses over into the broader spectrum of health and fitness. So even press-ups, for example, will help with running. They'll give you stronger shoulders, a stronger chest, help to support your frame and your body. All the core work all the way through to the stretches if you're at the point where you're thinking I'm starting to take this seriously now I can feel the end in sight maybe start once a week, adding a couple of leg exercises a couple of upper body exercises and a couple of core exercises and just check out the video section and put them in your favorites and they're saved aren't they. Okay feeling it now two and a half minutes to go just run straight line that's all you need to do don't over complicate this we're working together let's get this job done. Drive those knees forward. I don't want to touch too heavily on technique, but I do want you to think about body position. That is your minimum takeaway every session. Head up, chest up, chin up. Shoulders relaxed, running a straight line. Two minutes remaining. And then we've got one more set until week five, day two, is in the locker, sealed up. Now, of course, you can reopen that locker and revisit us if you enjoyed this one today perhaps you feel like you need a little backup and I have touched on this before eight weeks of intense fitness program is hard in all my time as a trainer as a coach very rarely do you see someone that actually achieves a program now I'm not saying that to dispirit you I'm saying that because if you're at this point now, you are one of the rare people. You are in the top two or three percent. Good club to be in, by the way, one minute to go. And the reason people don't achieve it is because, well, there's a multitude of reasons, but it's hard. It's tough to be consistent over a long period of time. I also think, though, sometimes people don't align themselves with the right coat for them. You know any coach or trainer can shout and scream 1000 burpees let's go what's that really doing if you're a member of a gym or an outdoor boot camp or anything like that i challenge you to challenge your trainer why are we doing this what is the change physiologically now it could be that the challenge might be more mental, but it can't be that answer every time. So challenge your coach, challenge your trainer, challenge me. Hopefully you see that this program is progressive, progressively loading, progressively covering more distance, progressively running for longer periods. Three, two, one, recovery walk, recovery walk or jog for 60 seconds. And hopefully you can see that as we move through weeks five to eight, we start introducing the different dynamics of running. So interval running, fartlek running, moving up to the dreaded 90% effort level. But you know what? We can all move at that level. Honestly, we can. You can, by the way. We can all do that. Because it isn't based on speed. This is not a race. This is all based on you, in your own mind, pushing to the next level. Or coming back down from that level. You know, it's really important that we let the body recover, as well as push the body to the next level. Okay, ladies and gents. Short turnaround on this one. We've got one more six minute run. You can do this. All in all, this is the longest threaded together period of running that we would have done because we're progressively increasing the load. I know it's a challenge. I know it's tough. But when your little brain says, don't run anymore. Stop. When your legs are aching and they're screaming at you, just take one more step. Just keep going with me to the end of the six minutes. Do not give up. Stand by. In eight seconds, we're going to rise to the challenge. We're going to tick another day off, scrub it off of the calendar on the fridge. Three, two, one, let's go. Time on. Now, a little while ago, we did talk about writing in your diary, writing a smiley face, a frowny face, a straight line face. How did your session feel today? And I wanted to revisit that at the very end of this session today. I wanted to revisit that and just remind you it's okay to have bad days. Bad days are still days done. Tick, move on. Learn from those days. Do you know what? It was hard today. Why was it hard? Was it hard because maybe you did two days in a row? Maybe you're under hydrated. Maybe you got up today and you're running at lunchtime and you haven't had any breakfast. So your blood sugars are a bit low. One of the questions I get asked is a lot, actually. You know, it's what's a good food to eat before running. It's not as easy as just telling you to eat a banana or eat some some jelly sweets it really comes down to how long it is until you run and the length of time and intensity that you're going to run at my advice is try and have you know a sensible meal a couple of hours before you go on a run. Be mindful of the amount of food you eat. Your body does need carbohydrates. Carbohydrates in the form of vegetables, fruits, so on and so forth. But I really subscribe to everything in moderation. Now look, we all know that junk food is bad for us, right? And whilst I don't want people to punish themselves if you have junk food on a friday night don't punish yourself on a saturday because you've done that you're running and exercising so that you can enjoy life a little bit but if you're mega determined mega focused i would always say that before you run a sugary type snack. About 20 minutes before you go out for a half hour run is good sugary snack in the form of for example a piece of fruit you know some raisins sometimes you know i used to do this a lot when i swam just a little cube of jelly straight out of the packet you know they're a bit chewy, but really really crammed full of sugar and that'll get you through if of course, your focus is on moving your physical form and reducing body fat, increasing lean mass, you probably need to be a bit more mindful, not just of the foods that you eat, but the quantities. And in that case, I'd advise you to check out the nutrition and dietician videos in the app for any advice around whatever your goal is. We're three minutes in. And just like that, we've got three minutes to go. Well done. Let's get through this. Slightly longer run today. Not everything is half hour. Now, we don't have to put everything in the same box, do we? We do that as humans, as people. We always try to categorise everything, organise it so it makes sense to us. Well, I kind of like to live a little bit out of that box occasionally. So, today's run's probably close to 34 minutes. You can do it, though. You know, it's another reason to be proud of what you're achieving. Let's go get it. Come on. Okay enough about food enough about exercise let's just run to the end now two minutes remaining, ticking off those kilometers every footstep is another one on your road to success oh that was cheesy wasn't it but if you believe in that and i do you know whatever, whatever phraseology works for you around that grab onto it use that you know right there on the fridge on a piece of paper not on the fridge and stick it on the fridge you know pin it with a piece of sellotape to your front door every time you go out that front door you look at, that note and you remember what you're working towards. I used to do something with my training clients where I basically gave them 10 post-it notes and they had to write down their one primary goal 10 times. And then they'd take that home and they'd put those individual post-it notes, in places that they'd see regularly. Because a goal out of sight is out of mind. but constantly been reminded of why and what will get you towards your goal. And I'm telling you now, the feeling of elation you are going to experience, on week eight, day three, will compare to nothing that you've achieved before in fitness. Nothing, not only because you've done it, but because you're going to be a running legend. Maybe only a legend in your own mind, but that's good enough for me. That's what it's all about though isn't it doing it for yourself 20 seconds remaining let's finish this coming to the end 15 seconds to glory don't finish with a whimper finish strong finish. Meaningfully four seconds three seconds two seconds one recovery two minutes stay with me don't log off just yet. Two minutes, steady moving forward. Brilliant work today. Brilliant. That was a toughie. It's tough. The middle session is always tough because you've always achieved a new step up on the day one version of whatever week you're on. You've had a day's rest. Sometimes you have a little bit more rest. I'd always advise that you do it off of a day's rest. But you've just run an eight a six and a six 20 minutes of running with only a short recovery in between each round now this is a light bulb moment click i can see that 30 minutes in sight. Is attainable and achievable. You've laid all the foundations of your fitness. We did that over the last four weeks. Everything now is about moving towards the end goal, specifically training your body and your mind to run 30 minutes in week eight, day three. We will get there together. Now, I'd like you to start thinking about where you're going to do the week eight, day three run. Start getting excited about it now I tell you I know where I'm going to do it I'm going to do it on a track why because it's flat I know how many laps I've run it is a bit boring but I really like that flat bouncy track and that'll help me through my run when things get tough over 30 minutes and they always get tough because we're all running to the same level and the same effort level just. Different speeds. But speed isn't important. We go over that over and over again. I'm going to keep embedding that until we understand and believe. Okay, you've got 20 seconds. Coming to the end now. Just open and close those arms. Maybe roll the neck a little bit. Take a big deep breath. Think back about what you've achieved today. Have a little think. Could you have done better? That's no worries. Put it in the locker. Come back. Do better on day three. Use that as motivation you know if you do 24 amazing sessions I'd probably question whether you should be doing the program at all but you've done this far so I'll see you on day three ladies and gentlemen never run alone again have a great rest day.

Week 5 Day 1 of the 8‑Week Beginner’s Running Project increases intensity with 30‑second interval surges, a focused warm‑up, and a technical 8‑6‑4 continuous run ladder. The coach emphasizes pacing, arm and breathing technique, recovery periods, and mental resilience to help you progress toward the program goal of a 30‑minute continuous run.

Join Trainers On for Week 4 Day 3 of the 8-Week Beginner's Running Project — the halfway milestone. This episode guides you through a warm-up, interval surges (60–80%), posture and breathing cues, and a series of runs including 2-, 3-, 5- and a 6-minute personal best to build endurance and confidence. Stu offers encouragement, recovery guidance and community support as you progress toward the 30-minute continuous run goal over the next four weeks.

Week 4 Day 2 of the Trainers On 8-Week Beginner's Running Project. This session features a 4-minute warm-up, a 3-minute tempo effort at ~70–80% with a 90-second recovery, then three rounds of 5-minute runs with 2-minute recoveries. Focus on body position, foot roll, straight knees, arm drive and controlled breathing; encouragement to repeat the session if needed and to build confidence toward a 30-minute continuous run.

Welcome to Week 4 Day 1 of the Trainers On 8-Week Beginner's Running Project. This episode guides you through a steady warm-up, intervals with 60–70% efforts and short surges, and technical tips to improve posture, arm drive, and breathing. The session builds to a milestone 5-minute continuous run (aiming for 5 minutes and 1 second) with coaching on pacing, cadence and visualization to keep you focused and motivated. Designed to boost confidence and mark your halfway progress, the episode blends practical instruction with encouragement to help you stick with the program and reach your running goals.

Week 3 Day 3 of the Trainers On 8‑Week Beginner’s Running Project: a motivating session built to push you through the mid‑program slump. The workout includes an extended warm‑up, repeated 2‑ and 3‑minute steady runs with short recoveries and brief surges, finishing with a 4‑minute personal‑best effort. Coach guidance focuses on technique—upright posture, breathing cadence tied to step counts, and heel‑strike roll‑and‑push toe exit—plus practical tips for handling hills, terrain changes, and mental barriers. Encouraging cues and social invites round out the episode.

Week 2 Day 3 of the Trainers On 8-Week Beginners Running Project delivers a motivating, confidence-building session focused on steady aerobic progress and practical coaching. The workout includes a 4-minute warm-up, three rounds of 60-second runs with 90-second recovery, followed by five (plus a bonus sixth) sets of 2-minute steady runs with 1-minute recovery at 60–70% effort, plus a cool-down and tips on technique, hydration, rest, and staying consistent.

Welcome to the Trainers On 8 Week Beginner's Running Project. If you have any health concerns or injuries, we would advise that you sit this one out and join us next time. If you think or know that you might be pregnant, please follow the advice and guidance of your midwife or GP. Over the next 8 weeks, I'm going to take you on a running journey. It really doesn't matter if you're a true beginner or if you just want to build a bit more confidence in your running. This 8 weeks will culminate in a 30-minute continuous run, and whilst that might seem out of reach at the moment, I guarantee that if you follow the program you will make it. If you enjoy this running program please like us on Facebook and follow us on Instagram. You can search for us by using the handle the trainers on running pod. Give us a like or leave us a message. We always like to hear from people and we'll always respond. With all that being said and done it's now time to start your eight week beginners runners program in three two one.

Welcome to Trainers On 8 Week Beginner's Running Project. This episode guides you through Week 2 Day 1, starting with a 4-minute warm-up walk and progressing into interval work designed to build aerobic fitness toward a 30-minute continuous run. You'll complete four rounds of 60 seconds jog + 90 seconds walk, then four rounds of 90 seconds jog + 60 seconds walk, with emphasis on relaxed posture, controlled breathing, step counting for rhythm, and repeatable pacing (around 60% effort). Listen for practical tips on motivation, tracking progress with micro/meso/macro cycles, keeping a simple training diary, safety reminders, recovery, and basic nutrition, plus encouragement to join the community on social media. Finish with cooldown and refuel guidance, and get ready for Week 2 Day 2 — keep consistent, slow your pace if needed, and celebrate the milestones.

Day 3 of the Trainers On 8-week beginner running project guides you through a 30-minute session with a warm-up, interval runs and walk recoveries, posture and breathing cues, and step-count drills to build your aerobic base. The episode encourages steady, manageable progress, community support via social channels and the app, and prepares you for continued improvement toward a continuous 30-minute run.

Welcome to Trainers On 8 Week Beginner's Running Project — Week 1 Day 2. This episode guides you through a 30-minute session that includes a 4-minute warm-up, interval sets (30s with 90s recovery, 45s with 45s recovery, and 60s runs), and a warm-down. The main focus is breathing using a step-count technique and maintaining good body position: head up, chest up, chin up. The coach also covers pacing guidance (comfortable 60% to challenging 80–90%), arm technique, consistency, and encouragement to use the app and social media for support and progress tracking.

Join the Trainers On 8‑Week Beginners Running Project — Day 1. This session begins with a four‑minute brisk walk warm‑up and moves through progressive run/walk intervals, building from short 30‑second jogs up to one‑minute runs with purposeful recovery. The coach focuses on building confidence, simple technique cues (head up, chest up, chin up), consistent three sessions per week, and a cooldown — all aimed at guiding you to a continuous 30‑minute run by the end of eight weeks.