FINAL WEEK 8 - DAY 1

Welcome to Week 8 Day 1 of the beginner running project: a two‑minute warm‑up, a 22‑minute steady run with technique and breathing cues (posture, arm drive, straight line) and a set of four 20‑second high‑effort intervals with 40‑second recovery, followed by a cooldown and mobility suggestions.

This episode focuses on pacing, mental resilience and preparing you for the upcoming 30‑minute continuous run, plus guidance on recovery, next program options and keeping motivated with weekly runs and community support.