Who this plan is for
-True beginners or returning runners who want a safe, simple start.
-Goal: build consistency and confidence over 3 weeks without feeling smashed.
-You can comfortably walk 20 minutes and commit to 3 runs/week (20–35 min).
-Perfect if you prefer time/RPE over pace and want injury-smart progress.
What to expect each week
-Run 1 – Intervals: short jog/walk reps to learn rhythm and form safely.
-Run 2 – Easy Nasal Run: steady, conversational effort; groove the easy gear.
-Run 3 – Long Run: longest easy of the week; finish with one gear left.
-Plus: 2× short strength, 3× mobility, and yoga/meditation options to keep you feeling good.
-Week-to-week bumps are small and controlled. If breath spikes or form wobbles, walk 60–90s, reset, and carry on.
Communication & support
-This is a self-guided plan (no coaching included).
-Questions or tech issues? josh@coldrayendurance.com
-Want feedback or personalization? Ask about a Q&A call or 1:1 upgrade.
Equipment you’ll need
-Comfortable running shoes.
-Watch or phone timer (any brand; structured workouts optional).
-Optional: yoga mat, mini-band, light DB/KB for strength (bodyweight versions provided).
-Treadmill OK (use 1–1.5% incline).
How to know it’s working
-You complete all 3 runs most weeks.
-Easy breathing on the Easy Nasal Run (can speak a full sentence).
-Long Run finishes feeling you could go 5–10 min longer.
-Fewer niggles; legs feel steadier from strength/mobility.
Safety & fit
-Keep most work at RPE 2-3 (easy); interval “work” tops out at RPE 7 by Week 3.
-Favour soft surfaces early (grass, trail, track lanes 2–3).
-Any sharp pain, joint swelling, or persistent discomfort → stop, swap to mobility, and note it.
-If you have a medical condition, are pregnant, or were advised against exercise, consult a clinician before starting.
Coaching for trail, ultra, road running, and triathlon—tailored to your goals, lifestyle, and experience. We combine training with strength, mobility, nutrition, mindset, and breathwork to support the whole athlete.