WEEK 1 - DAY 2

Welcome to Trainers On 8 Week Beginner's Running Project — Week 1 Day 2. This episode guides you through a 30-minute session that includes a 4-minute warm-up, interval sets (30s with 90s recovery, 45s with 45s recovery, and 60s runs), and a warm-down. The main focus is breathing using a step-count technique and maintaining good body position: head up, chest up, chin up.

The coach also covers pacing guidance (comfortable 60% to challenging 80–90%), arm technique, consistency, and encouragement to use the app and social media for support and progress tracking.