Throughout the first class, I adjusted the Run Walk Run amounts so that each person felt successful in completing the distance – which gradually increased during one run each week. The “huff and puff” rule emerged: when you hear huffing and puffing, take more frequent walk breaks and slow the pace. During the first lap around the track I realized that walk breaks would be crucial if I wanted each class member to finish either a 5K or 10K without injury or exhaustion.Īs I ran with each group, I focused on breathing rate. About one third had never done any regularly scheduled exercise during their lifetime.

Since business was slow at the store, I also wanted to increase the number of potential customers.ĭuring the class I discovered that none of my students had been running for at least five years. Through this class I saw an opportunity to help non-runners enjoy the benefits of running. Beginner runners generally do not have the lower body strength needed to cope with the demands of running.I was asked to teach a class in beginning running a few months after opening my specialty running store, Phidippides in 1973. Especially when you’re just getting started.

Open runs (when you just feel like working out without using a specific plan).Ĭustom run/walk interval workouts (when you want to create your intervals).

Show off your stats on Facebook, Twitter, and Instagram using share cards. Runs in the background with the screen locked so you can conserve battery life.īluetooth heart rate monitor support for Apple Watch or iPhone. All workout data is stored securely in Apple Health. Play music or podcasts using the app of your choice! The app will temporarily lower the volume so you can hear workout interval prompts. No time consuming and confusing programming of intervals required! The entire 12-week None to Run plan, with spoken audio cues telling you when to run and when to walk.

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