SJD's Foundational Run/Walk

Workout - SJD's Foundational Run/Walk

• 10min @ 6'30''/km
• 5 lots of:
  • 4min @ 5'00''/km
  • 2min rest
• 7min @ 9'00''/km

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Intro: Seth James DeMoor’s Tuesdays with True Love: Injury, Slant Board, & Zzzzzzzz… has solid training insights. We’ve pulled the essentials so you can start this workout right away. Watch the full video for the rest.

Key points:

• Tuesday session: 15 mi (about 24 km) at around 7:45 min/mi (4:50 min/km).
• Injury prevention through recovery: daily slant-board calf stretches to protect Achilles and soleus when running hills, plus massage gun and foam roller sessions.
• Sleep is the strongest recovery tool. Work toward an earlier bedtime and short naps.
• Four training days a week built around simple run-walk intervals: 4 minutes running, 2 minutes walking, 5 times. Drop to 3 min/3 min if you’re starting out.

Workout example:

4 days per week
  - Easy jog 5-10 min to warm up
  - Main set: 4 min run at comfortably hard pace, then 2 min walk
  - 5 reps (about 30 min total)
  - Cool down with 5 min easy jog

Dial in run length (3 minutes if needed) or adjust pace to fit your fitness. Follow each session with 3-5 minutes of calf stretching on the slant board.

Closing note: Try this interval workout today. Adjust paces in the Pacing app, and pair it with slant-board stretches and good sleep.

References

• Tuesdays with True Love: Injury, Slant Board, & Zzzzzzzz… - YouTube (YouTube Video)