RETURN TO RUNNING
RUNNING BY HEART RATE: AN INTRODUCTION
Please note: This program is rolling admission, which means you start the Monday after you register. A detailed explanation is below and in the FAQ section of this page.
Return to Running + Running by Heart Rate: An Introduction is a unique program that helps injured or postpartum women find their running legs again–and get back to running consistently in a safe, supervised manner.
Return to Running, a four-week program, kicks things off with four weeks of supervised training.
suitable for all levels of runners who want to use heart rate to guide their training. Whether you are coming off the couch, returning from an injury, finding your post-pregnancy groove, or simply wanting to take your fitness to the next level, this program is a healthy, sensible, and fun next step in your running journey.
You’ll calculate your personal zones with one of two heart rate tests, and use that data to guide your training. You’ll test twice more during the eight-week program so you’ll be familiar with the process and be able to adjust your individual zones appropriately.
The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low.
Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!)
The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks.
Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons:
A) They get to maintain a nice clip and satisfy their inner competitive beast.
B) They believe that training harder will yield faster and stronger results.
A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process.
PREREQS: No running experience, fitness level, or specific athletic background is necessary for you to thrive in Running by Heart Rate: An Introduction. This program meets you exactly where you are fitness-wise and helps you become a more fit, efficient runner.
BIGGEST WEEK OF TRAINING: Tops out at four hours and five minutes of running over five days; in addition, there is one 50-minute cross-training session that week.
LONGEST RUN DISTANCE: By the end of the program, you will run for 75 minutes continuously. (If you are already able to meet this mark, we can easily help you extend your long runs.)
CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one or two cross-training days and two strength circuits that you can easily follow. Two strength routines include resistance bands.
WEEKLY OVERVIEW: Four or five runs; one or two cross-training session; two strength circuits; one rest day.
FIRST AND PEAK WEEKS: (explained fully in the program)
This program is rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.