Week 2: Building Consistency (June 28-July 4, 2025)
In your second week, we’ll focus on building consistency in your training routine. The run/walk intervals will shift slightly to give you more running time, but we’re still keeping the overall workload manageable as your body adapts.
Week 2 Goals
- Maintain your training schedule with all prescribed workouts
- Adjust to the new run/walk intervals (2.5 min run/2.5 min walk)
- Focus on proper running form
- Begin tracking your perceived effort levels (1-10 scale)
Daily Workout Schedule
Monday: Rest Day
Take a complete rest day to recover from Week 1. Light stretching is fine if you’re feeling stiff, but avoid any running or strenuous activity.
Tuesday: Easy Run/Walk
Total Time: 30 minutes
- Walk briskly for 2 minutes
- Perform dynamic stretches for 3 minutes:
- 10 leg swings (each leg)
- 10 arm circles forward and backward
- 10 walking lunges
- 20 seconds high knees
- 20 seconds butt kicks
- Run 2.5 minutes / Walk 2.5 minutes
- Repeat this cycle 4 times
- Keep running at a conversational pace
- Focus on maintaining good form throughout each running segment
- Walk slowly for 2 minutes
- Perform static stretches for 3 minutes:
- Calf stretch (30 seconds each side)
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Hip flexor stretch (30 seconds each side)
Wednesday: Cross-Training
Duration: 30-45 minutes
- 35-45 minutes cycling with 5x 1-minute moderate efforts
- Structure:
- 5 minutes easy warm-up
- 5 sets of (1 minute moderate effort + 5 minutes easy recovery)
- 5 minutes easy cool-down
- 35 minutes swimming with 5x 1-minute faster intervals
- Structure:
- 5 minutes easy warm-up
- 5 sets of (1 minute faster effort + 5 minutes easy recovery)
- 5 minutes easy cool-down
- Same as Week 1 but add 2 reps to each exercise:
- 3 sets of 12 bodyweight squats
- 3 sets of 12 lunges (each leg)
- 3 sets of 35-second planks
- 3 sets of 12 bridges
- 3 sets of 12 calf raises
- Rest 60 seconds between sets
Thursday: Easy Run/Walk
Total Time: 30 minutes
Same as Tuesday
- Run 2.5 minutes / Walk 2.5 minutes
- Repeat this cycle 4 times
- Pay attention to your breathing – try to establish a rhythm
- Focus on any areas of form that felt challenging on Tuesday
Same as Tuesday
Friday: Rest Day
Complete rest to prepare for your Saturday long run. Focus on hydration and getting adequate sleep tonight.
Saturday: Long Run/Walk
Total Distance: 3 miles
- Walk for 3 minutes
- Dynamic stretches for 5 minutes
- 2 minutes easy jogging
- Run 2.5 minutes / Walk 2.5 minutes
- Repeat this cycle until you reach 3 miles
- Try to maintain a consistent pace across all running segments
- Take water with you and practice drinking during walking breaks
- Walk 5 minutes
- Complete full-body stretching routine (5 minutes)
Sunday: Active Recovery
25-30 minutes easy walking
20-30 minutes yoga focusing on recovery and flexibility
Rest completely if feeling particularly fatigued
Tips for Week 2
Running Form Checklist
During your runs this week, do a quick form check every 5 minutes:
- Are your shoulders relaxed and down (not hunched)?
- Are your hands relaxed (not clenched in fists)?
- Is your posture tall with a slight forward lean?
- Are you landing midfoot rather than on your heels?
- Are your steps light and quick rather than heavy and plodding?
Breathing Technique
This week, experiment with rhythmic breathing:
- Try breathing in for 3 steps and out for 2 steps
- Breathe deeply from your diaphragm (belly breathing)
- If you find yourself getting winded, slow your pace
- Use walking breaks to reset your breathing pattern