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: Looking at Seth James DeMoor’s Tuesdays with True Love: Injury, Slant Board, & Zzzzzzzz…, you’ll find solid training insights worth your time. We’ve pulled out the essentials so you can start this workout immediately. Check out the full video for comprehensive details.

Key Points:

• Tuesday session: 15 mi (≈ 24 km) at around 7:45 min/mi (4:50 min/km).
• Injury prevention through recovery: daily slant-board calf stretches to shield your Achilles and soleus when running hills, combined with massage gun and foam roller sessions.
• Sleep ranks as your strongest recovery method—work toward an earlier bedtime and short naps.
• Four weekly training days centered on uncomplicated run-walk intervals: 4 minutes running / 2 minutes walking, performed 5 times (adjust to 3 min/3 min if you’re beginning).

Workout Example:

4 days per week
  • Easy jog for 5–10 min to warm up
  • Primary work: 4 min run at comfortably hard pace, then 2 min walk
  • Complete 5 reps (approximately 30 min total)
  • Cool down with 5 min easy jog

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

Closing Note: Give this interval workout a shot today. Adjust the paces in your Pacing app to fit your current level, and pair it with slant-board stretches and quality sleep. You’ll regain progress and find yourself faster before long.

References

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