Gentle Return to Running

Workout - Gentle Return to Running

• 5min @ 12'00''/km
• 4 lots of:
  • 5min @ 11'15''/km
  • 1min @ 8'05''/km
• 5min @ 12'30''/km

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Intro: Highlights from Seth James DeMoor’s Tuesdays with True Love + SHOEDIO is NOW LIVE. Worth watching in full. We’ve condensed the key takeaways so you can run this workout when you’re ready.

Key points:

• Back-to-running mindset: build a foundation with walking intervals before jogging. Shields you from injury and early fatigue.
• Sleep as recovery: 12 hours of quality sleep during “off-weeks” to reset and boost gains.
• Strava tracking, the simple way: if the app doesn’t auto-capture your session, log it manually. The point is the movement.
• Upcoming 5K plan: a step-by-step progression (walking to jogging to running) drops in mid-October, made for all fitness levels.

Workout example:

Walk-jog intro (3 days a week)

1. Warm-up: 5 min easy walk.
2. Main set: 4 x (5 min walk at comfortable pace to 1 min light jog).
3. Cool-down: 5 min walk.

Progress each week by adding 30 seconds to the jog interval or an extra repeat.

Practical tips:

• Lock in a consistent wake time (say, 5:30 am) and an evening routine to hit your 12-hour sleep target.
• Use the walk-jog format to restart running safely.
• Log each session in Strava (manual entry works) so you can track weekly volume.

Closing note: Try the walk-jog workout today. Adjust paces and intervals in the Pacing app to your current fitness. Seth’s 5K plan in October will meet you where you are.

References

• Tuesdays with True Love + SHOEDIO is NOW LIVE - YouTube (YouTube Video)