The Get Out & Run school is a 12 weeks slow-paced program, based on the “None 2 Run” plan. Starting with walks and short jogs until you are comfortable in your own shoes and can complete a five kilometers (3.1 miles) run. The group meetings start 45 minutes before the regular Tuesday run and include warm-up, stretching, walk/run session based on the N2R schedule below and some running tips. The meetings are headed by one of our club members.
The program is free and open to everyone. You can follow it closely or run at your own pace and schedule. Whenever you are comfortable, you are welcome to join the regular club runs.
Disclaimer : This program is conducted by volunteering club members who are not certified or trained in any way.
Participation is at your own risk and participants assume and accept full responsibility for any risks or injuries.
Participants should consult a professional if they think they have any health or other issues that should prevent them from running.
The next Session will begin on
January 25th, 2022 5:15pm
On the bluff at
Redondo Ave. & Ocean Blvd.
Keep up your New Year’s Resolution
Email us at coach@sfrlb.com
for more details or questions
| Week | Workout 1 | Workout 2 | Workout 3 | Strength Workout |
|---|---|---|---|---|
| 1 | 5 minutes walk. 20 min: 30s Run/2 min walk | 5 minutes walk. 20 min: 30s Run/2 min walk | 5 minutes walk. 20 min: 30s Run/2 min walk | Runners Strength: Squats, lunges, etc. |
| 2 | 5 minutes walk. 20 min: 60s Run/2 min walk | 5 minutes walk. 20 min: 60s Run/2 min walk | 5 minutes walk. 20 min: 60s Run/2 min walk | Runners Strength: Squats, lunges, etc. |
| 3 | 5 minutes walk. 25 min: 60s Run/2 min walk | 5 minutes walk. 25 min: 60s Run/2 min walk | 5 minutes walk. 25 min: 60s Run/2 min walk | Runners Strength: Squats, lunges, etc. |
| 4 | 5 minutes walk. 25 min: 90s Run/2 min walk | 5 minutes walk. 25 min: 90s Run/2 min walk | 5 minutes walk. 25 min: 90s Run/2 min walk | Runners Strength: Squats, lunges, etc. |
| 5 | 5 minutes walk. 25 min: 90s Run/1 min walk | 5 minutes walk. 25 min: 90s Run/1 min walk | 5 minutes walk. 25 min: 90s Run/1 min walk | Runners Strength: Squats, lunges, etc. |
| 6 | 5 minutes walk. 25 min: 90s Run/1 min walk | 5 minutes walk. 25 min: 90s Run/1 min walk | 5 minutes walk. 25 min: 90s Run/1 min walk | Runners Strength: Squats, lunges, etc. |
| 7 | 5 minutes walk. 25 min: 2min Run/30s walk | 5 minutes walk. 25 min: 2min Run/30s walk | 5 minutes walk. 25 min: 2min Run/30s walk | Runners Strength: Squats, lunges, etc. |
| 8 | 5 minutes walk. 25 min: 2min Run/30s walk | 5 minutes walk. 25 min: 2min Run/30s walk | 5 minutes walk. 25 min: 2min Run/30s walk | Runners Strength: Squats, lunges, etc. |
| 9 | 5 minutes walk. 25 min: 5min Run/2min walk | 5 minutes walk. 25 min: 5min Run/2min walk | 5 minutes walk. 25 min: 5min Run/2min walk | Runners Strength: Squats, lunges, etc. |
| 10 | 5 minutes walk. 20 minutes run | 5 minutes walk. 20 minutes run | 5 minutes walk. 20 minutes run | Runners Strength: Squats, lunges, etc. |
| 11 | 5 minutes walk. 22 minutes run | 5 minutes walk. 22 minutes run | 5 minutes walk. 22 minutes run | Runners Strength: Squats, lunges, etc. |
| 12 | 5 minutes walk. 25 minutes run | 5 minutes walk. 25 minutes run | 5 minutes walk. 25 minutes run | Runners Strength: Squats, lunges, etc. |
Running Resources Links –
Running Form – Learn2Run
Runners Strength Ideas: verywellfit, Runner’s worlds body weight, Runner’s world