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.