Blog
Notes from the plan
Short, specific posts on easy running and the lifting that supports it. No transformation promises.
A Beginner Strength Plan for Runners (20 Minutes at Home)
Two short lifting days that support easy running. No gym required — dumbbells, a band, or bodyweight are enough.
Couch to 5K Week 1: Easy Run/Walk Days Plus Two Short Lifts
A gentle first week: the same 30-minute run/walk session three times, two 20-minute lifts, and two rest days.
Easy Pace Running: How Easy Is Easy Enough?
A conversational pace is slower than most beginners expect. Here is a simple talk test, and how to keep runs easy on lifting weeks.