STARTER Series - Running

Build a running habit. Learn your effort. Discover your starting numbers. The STARTER Series — Running combines eight weeks of structured training with an optional ninth-week mile benchmark. Three sessions each week develop a well-rounded foundation: • Easy aerobic runs to build consistency and endurance. • Controlled tempo intervals to develop rhythm and effort awareness. • Distance intervals to build repeatable speed and stamina. Easy runs progress from 20:00 to 35:00. Short distance intervals gradually extend from 100 m to 500 m, with 400 m and 800 m checkpoints along the way. The optional final week includes a 400 m refresh and a 1,609 m mile test to establish useful references for future training. Simple RPE guidance keeps the focus on how each effort should feel, without requiring an existing race time. Warm-ups, recovery instructions, splits and coaching notes are included directly in ErgZone. Heart rate is optional feedback. The main route suits athletes who can already run easily for 20 minutes. New or returning runners can use the included run/walk entry guidance and repeat weeks before adding intensity. Includes 24 foundation sessions plus three optional test-week sessions. No separate PDF or Academy membership is required. FIND YOUR RHYTHM. BUILD THE ENGINE.