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: Catch the highlights from Seth James DeMoor’s Tuesdays with True Love + SHOEDIO is NOW LIVE. It’s worth watching in full, but we’ve condensed the key takeaways—test out this workout whenever you’re ready.

Key Points:

• Back‑to‑running mindset: Build a foundation with walking intervals before introducing jogging. This approach shields you from injury and early fatigue.
• Sleep as recovery: Dedicate 12 hours to quality sleep during “off‑weeks” to reset your body and boost performance gains.
• Strava tracking (the simple way): If the app doesn’t auto-capture your session, log it manually. The goal is movement—gear and software are secondary.
• Upcoming 5K plan: A step-by-step progression (walking → jogging → running) drops in mid‑October, designed for all fitness levels.

Workout Example:

Walk‑Jog Intro (3 days a week)

1. Warm‑up: 5 min easy walk
2. Main set: 4 × (5 min walk @ comfortable pace → 1 min light jog)
3. Cool‑down: 5 min walk

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

Practical Tips to Try Right Now:

• Lock in a consistent wake time (say, 5:30 am) and establish an evening routine to hit your 12-hour sleep target.
• Build around the walk‑jog format to restart your running safely and without overextending yourself.
• Log each session in Strava (a manual entry does the job) so you can track your cumulative weekly volume.

Closing Note: Lace up and try the walk‑jog workout today. Feel free to adjust paces and intervals in the Pacing app to suit your current fitness level—Seth’s 5K plan arriving in October will meet you exactly where you are. 🚀

References

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