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SELF’s Learn to Love Running Program

You’re just 12 weeks away from becoming a regular on the paths, trails, or tread.

Welcome to SELF’s Learn to Love Running Program, our newest beginner-friendly fitness plan that aims to get you running—and doing so for 30 minutes nonstop by the time the 12 weeks are done. The focus of this program is building endurance and stamina, not speed: It’s all about finding your comfy pace, so each cardio workout leaves you feeling confident, strong, damn good about pounding the pavement.

Each week, you’ll do three expert-developed cardio workouts (based on walk/run intervals, where your run portions will lengthen as the program progresses), one strength routine to complement running, and one active recovery routine to boost mobility and keep your body feeling amazing. Lace up—happy running!

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Start Here: How to Use SELF’s Learn to Love Running Program

How we created the plan, what to expect, and why it really works.
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SELF’s Learn to Love Running Program Official Calendar

Your complete schedule for your run, strength, mobility, and rest days.
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Week 1: Let’s Get Started

Your journey to becoming a runner begins here.
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Week 2: Time to Run!

Say hello to the start of run intervals.
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Week 3: Finding Your Groove

Time to build a support system—and a banging playlist or two.
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Week 4: What’s Your ‘Why’?

Pair your strides with self-reflection to boost your motivation.
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Week 5: Stepping Back to Move Forward

Welcome to your first cutback week!
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Week 6: You’ve Hit the Halfway Point!

Six weeks in, you’re fully in stride.
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Week 7: Welcome to the Run/Walk

This small shift means you’re getting closer and closer to your goal.
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Week 8: One Giant Step Forward

Get ready for it: This week, you’re running for 10 minutes straight!
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Week 9: Revel in Recovery

And enjoy your last cutback week!
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Week 10: Entering the Home Stretch

This week is all about staying the course.
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Week 11: The Practice Run(s)

Take this time to hone in on a game-day routine that works for you.
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Week 12: Time to Cruise!

Sorry not sorry—you’re definitely a runner now.
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10 Running Myths Top Coaches Really Wish You’d Stop Believing

The truth about your pace, those walking breaks, and your knees—lots about your knees.
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What Does ‘Proper’ Running Form Really Look Like?

And why you might want to hold a potato chip during your next workout.
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Strength Training for Runners Is a Thing—and You Don’t Want to Skip It

You might actually be able to run more, and faster, if you also hit the weight room.