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Going Beyond
the Frame

Learn to Run

Week 2

On Your Way

"The only limits you have are those you place on yourself."

Kristinna Habashy

The Weekly Preamble

Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.

Coach's Notes

  • Don't forget! Dynamic exercises to warm up and static stretches to cool down. 

  • Don't make the common mistake of trying to do too much, too fast, too soon! 

  • You are working to find a comfortable personal rhythm that is all your own. Be patient 

  • Speed is truly not important at this stage.


  • Stay nice and relaxed – NO huffin' and puffin'! 

  • Keep a short little swing of your arms, tight to your sides, with elbows bent at 90 degrees.  

  • Keep a short stride with very little knee lift and a quick turnover with your legs 

  • Feet should land on your mid-foot under your hips – more like a shuffle 

  • Should feel like you could briskly WALK as fast as you're running. Maintain an easy talking pace.

Quick Tips

  • Visit a good running fitness store to ensure you have the right shoes to support your running gait and foot type. 

  • Take in an old pair of shoes so the experts can analyze wear and tear to help determine the best shoe for you  

  • Use your phone or get a sport watch to keep track of your intervals 

  • There are many apps that work well – Tabata is one of them.

Training Schedule

Week 2

  • Total time: 44 minutes



    • Run 2 minutes. Walk 2 minutes.

    • Do this 6 times.


  • Total time: 44 minutes



    • Run 1 minute. Walk 2 minutes.

    • Do this 8 times.