The Trainers On Running Podcast

Join Stu for the final session of the Trainers On 8-Week Beginner's Running Project as you complete a guided 30-minute continuous run and graduate from the program. Follow a blend of warm-up, technique cues (posture, arms, hips, legs), short pace bursts, and steady motivation to push through the final minutes. Celebrate your progress, reflect on the journey, and feel confident taking your running...

Week 8 Day 2 of the Trainers On 8-Week Beginner's Running Project: a short 2-minute warm-up followed by a 25-minute steady run guided at a comfortable 60–70% effort. The coach offers pacing tips, motivation, and reminders to focus on the present. This episode highlights the physical and mental benefits of sticking with the program, encourages consistency, and prepares you for the final 30-minute g...

Welcome to Week 8 Day 1 of the beginner running project: a two‑minute warm‑up, a 22‑minute steady run with technique and breathing cues (posture, arm drive, straight line) and a set of four 20‑second high‑effort intervals with 40‑second recovery, followed by a cooldown and mobility suggestions. This episode focuses on pacing, mental resilience and preparing you for the upcoming 30‑minute continuou...

Join Week 7 Day 3 of the 8-week Beginners Running Project for a simple, guided session: a 2-minute walk or easy jog warm-up, a 22-minute steady run that rises from 60% to 80% effort, then a recovery walk. This session focuses on pacing, consistency, and building confidence. Stu also offers encouragement, community support, and tips for staying motivated as you prepare to graduate to a 30-minute co...

Week 7 Day 2 of the Trainers On 8-Week Beginner Running Project features a two-minute warm-up, an 18-minute steady run at 60–70% effort to build endurance, a short recovery, then six one-minute staggered surges (20s at 60%, 20s at 70%, 20s at 80%) and a two-minute cooldown. The coach emphasizes proper pacing, listening to your body, rest and recovery, habit building, and community support as you w...

Welcome to Trainers On 8 Week Beginner's Running Project — week seven, day one. If you have health concerns or think you may be pregnant, follow medical advice. This episode guides you toward the 8-week goal of a 30-minute continuous run. Today's session includes a warm-up, four 20-second hard/40-second recovery intervals, four 30-second hard/30-second recovery intervals, then a 15-minute steady r...

Welcome to the Trainers On 8 Week Beginner's Running Project — Week 6 Day 3. This episode guides you through a steady warm-up, a 12-minute continuous run followed by a 10-minute run with breathing and step-count drills to build your aerobic base. Expect coaching on posture, arm action, pacing, and mental strategies to help you stay consistent. The session totals roughly 24 minutes of continuous ru...

Welcome to Week 6 Day 2 of the 8-week Beginners Running Project. Today's session is a roughly 25-minute tempo run featuring two linked 10-minute runs with a 60-second recovery, building toward a continuous 30-minute run. The plan: start with a 2-minute steady warm-up, hold 60–70% effort during the main blocks, and focus on posture, arm drive, knee lift and leg push to run more efficiently. Adjust...

Session: Week 6 Day 1 of The Trainers On 8-Week Beginner's Running Project — a structured workout with a warm-up, six 40-second steady/20-second surges (up to 80–90% effort), two minutes recovery, a 10-minute steady run, a short rest, then an 8-minute steady run followed by a walk cooldown. Focus: simple technique and breathing cues (head/chest/chin up, relaxed shoulders, arm drive, step-count bre...

Welcome to Week 5 Day 3 of the Trainers On 8-Week Beginner's Running Project. This session includes a warm-up, interval surges up to 80%, and a main set of two 8-minute runs and one 4-minute run (total 20 minutes), with guidance on posture, arm technique, and breathing. The coach emphasizes progressive training, managing effort (60–70% for steady runs, 80% for surges), recovery strategies, and men...

Welcome to the Trainers On 8 Week Beginner's Running Project. If you have any health concerns or injuries, we would advise that you sit this one out and join us next time. If you think or know that you might be pregnant, please follow the advice and guidance of your midwife or GP. Over the next 8 weeks, I'm going to take you on a running journey. It really doesn't matter if you're a true beginner...

Week 5 Day 1 of the 8‑Week Beginner’s Running Project increases intensity with 30‑second interval surges, a focused warm‑up, and a technical 8‑6‑4 continuous run ladder. The coach emphasizes pacing, arm and breathing technique, recovery periods, and mental resilience to help you progress toward the program goal of a 30‑minute continuous run.

Join Trainers On for Week 4 Day 3 of the 8-Week Beginner's Running Project — the halfway milestone. This episode guides you through a warm-up, interval surges (60–80%), posture and breathing cues, and a series of runs including 2-, 3-, 5- and a 6-minute personal best to build endurance and confidence. Stu offers encouragement, recovery guidance and community support as you progress toward the 30-m...

Week 4 Day 2 of the Trainers On 8-Week Beginner's Running Project. This session features a 4-minute warm-up, a 3-minute tempo effort at ~70–80% with a 90-second recovery, then three rounds of 5-minute runs with 2-minute recoveries. Focus on body position, foot roll, straight knees, arm drive and controlled breathing; encouragement to repeat the session if needed and to build confidence toward a 30...

Welcome to Week 4 Day 1 of the Trainers On 8-Week Beginner's Running Project. This episode guides you through a steady warm-up, intervals with 60–70% efforts and short surges, and technical tips to improve posture, arm drive, and breathing. The session builds to a milestone 5-minute continuous run (aiming for 5 minutes and 1 second) with coaching on pacing, cadence and visualization to keep you fo...

Week 3 Day 3 of the Trainers On 8‑Week Beginner’s Running Project: a motivating session built to push you through the mid‑program slump. The workout includes an extended warm‑up, repeated 2‑ and 3‑minute steady runs with short recoveries and brief surges, finishing with a 4‑minute personal‑best effort. Coach guidance focuses on technique—upright posture, breathing cadence tied to step counts, and...

Week 2 Day 3 of the Trainers On 8-Week Beginners Running Project delivers a motivating, confidence-building session focused on steady aerobic progress and practical coaching. The workout includes a 4-minute warm-up, three rounds of 60-second runs with 90-second recovery, followed by five (plus a bonus sixth) sets of 2-minute steady runs with 1-minute recovery at 60–70% effort, plus a cool-down and...

Welcome to the Trainers On 8 Week Beginner's Running Project. If you have any health concerns or injuries, we would advise that you sit this one out and join us next time. If you think or know that you might be pregnant, please follow the advice and guidance of your midwife or GP. Over the next 8 weeks, I'm going to take you on a running journey. It really doesn't matter if you're a true beginner...

Welcome to Trainers On 8 Week Beginner's Running Project. This episode guides you through Week 2 Day 1, starting with a 4-minute warm-up walk and progressing into interval work designed to build aerobic fitness toward a 30-minute continuous run. You'll complete four rounds of 60 seconds jog + 90 seconds walk, then four rounds of 90 seconds jog + 60 seconds walk, with emphasis on relaxed posture, c...

Day 3 of the Trainers On 8-week beginner running project guides you through a 30-minute session with a warm-up, interval runs and walk recoveries, posture and breathing cues, and step-count drills to build your aerobic base. The episode encourages steady, manageable progress, community support via social channels and the app, and prepares you for continued improvement toward a continuous 30-minute...

Welcome to Trainers On 8 Week Beginner's Running Project — Week 1 Day 2. This episode guides you through a 30-minute session that includes a 4-minute warm-up, interval sets (30s with 90s recovery, 45s with 45s recovery, and 60s runs), and a warm-down. The main focus is breathing using a step-count technique and maintaining good body position: head up, chest up, chin up. The coach also covers pacin...

Join the Trainers On 8‑Week Beginners Running Project — Day 1. This session begins with a four‑minute brisk walk warm‑up and moves through progressive run/walk intervals, building from short 30‑second jogs up to one‑minute runs with purposeful recovery. The coach focuses on building confidence, simple technique cues (head up, chest up, chin up), consistent three sessions per week, and a cooldown —...