Week 4 - Day 1

Welcome to Week 4 Day 1 of the Trainers On 8-Week Beginner's Running Project. This episode guides you through a steady warm-up, intervals with 60–70% efforts and short surges, and technical tips to improve posture, arm drive, and breathing.

The session builds to a milestone 5-minute continuous run (aiming for 5 minutes and 1 second) with coaching on pacing, cadence and visualization to keep you focused and motivated.

Designed to boost confidence and mark your halfway progress, the episode blends practical instruction with encouragement to help you stick with the program and reach your running goals.