Week 7 - Day 2

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.