Find your rhythm. Build the engine.

If you would prefer to purchase this program in ErgZone, click HERE.

The STARTER Series — Running gives you a clear progression to follow as you build consistency, learn your effort and develop confidence across different running demands.

Three sessions each week bring the pieces together.

Aerobic — easy, conversational runs progress from 20 to 35 minutes.

Controlled tempo — manageable timed repetitions teach you to hold a purposeful, sustainable rhythm.

Distance intervals — hard, repeatable efforts gradually extend from 100 m to 500 m, with clear recovery between reps.

A 400 m checkpoint in Week 3 and an 800 m checkpoint in Week 6 help you practise pacing and understand your current performance. An optional ninth week includes a 400 m refresh, an easy run and a 1,609 m mile benchmark. These results give you useful references for choosing your next training goal.

The plan uses a simplified RPE scale, so an existing race time is optional. Learn how easy, tempo and harder running should feel, then use your recorded times to see how your performance develops. Heart rate provides optional feedback alongside breathing, effort and recovery.

Inside the 19-page PDF

- Eight weeks of training, with three sessions each week

- Three additional sessions in an optional test week

- Aerobic, tempo and distance-interval progressions

- Warm-ups, progressive builds and cool-down guidance

- A run/walk entry route for athletes building running tolerance

- Instructions for the 400 m, 800 m and mile benchmarks

- A linked week map for quick navigation

- Coaching notes and guidance on recording useful results

Choose your starting point

The main route suits athletes who can already run easily for 20 minutes and tolerate three running days per week. Leave at least one non-running day between sessions.

If you are still developing that tolerance, use the included run/walk entry route. It explains how to use the weekly aerobic duration for easy run/walk outings, repeat weeks and progress toward the main sessions when ready.

What you need

Running shoes, a timer and a suitable running route. Use a measured track or accurate flat route for distance intervals and benchmarks. Keep treadmill results as their own comparison. The program includes all of its effort guidance in the PDF, so Academy membership and app access are optional.

Format

This purchase is the digital PDF edition. An ErgZone edition is also available as a separate purchase for athletes who prefer to follow the sessions in the app.