YOUR FOUNDATION RUNNER PROFILE
Here is exactly what is holding you back and the 4 steps to fix it.
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WHAT IS ACTUALLY HAPPENING
You are trying to build running fitness without an aerobic base. Every run feels harder than it should because your body has not been trained to run at an easy effort. Most people in your position are running at moderate to hard effort every time, which means constant fatigue and very little actual adaptation.
YOUR ACTION PLAN
4 THINGS TO DO
THIS WEEK
Slow down on purpose
Your easy runs should feel genuinely easy. If you cannot hold a full conversation, you are going too hard. For the first 4 weeks, every run should be at a pace where you could talk comfortably for the entire session. This is not a warm-up pace. It is your training pace.
Keep your gym sessions in
You do not need to drop the gym to start running. Two full-body gym sessions per week stay in from day one. The running slots around them. Most people assume they have to choose. They do not. The structure handles both.
Run 3 times per week, not more
Three structured runs per week is enough to build a real aerobic base. Two shorter runs mid-week (30 to 40 min easy) and one longer run on the weekend (45 to 60 min easy). Consistency over 8 to 12 weeks beats intensity every time at this stage.
Set a race date
Pick a parkrun or 10km event 10 to 12 weeks out. Having a date on the calendar changes how you train. It gives every session a purpose. You do not need to be ready now. You just need a target to build toward.
SAMPLE WEEK
WHAT YOUR FIRST WEEK LOOKS LIKE
MONDAY
Gym Session
Full-body strength. Your normal session, unchanged.
TUESDAY
Easy Run
30 min at conversational pace. No watch targets, just effort.
WEDNESDAY
Rest
Full recovery. No structured training today.
THURSDAY
Gym Session
Full-body strength. Second session of the week.
FRIDAY
Rest
Full recovery. Prepare for your long run tomorrow.
SATURDAY
Long Run
45 to 60 min easy. Slightly slower than your midweek run. Same conversational effort.
SUNDAY
Rest
Full recovery. Reflect on the week and prepare for Monday.
This is a simplified starting framework. Your actual RESET plan is built around your specific schedule, current fitness, and goal.
YOUR COACH
I'M KEVIN.
THIS IS RESET.
I built RESET because I kept seeing the same thing. Consistent, motivated people genuinely putting in the work but getting nowhere because they had no structure. Every plan I build is personalised. It fits your schedule, your gym sessions, and your life. When things change, we adapt.
12+
WEEK PROGRAMME
100%
PERSONALISED
1:1
DIRECT ACCESS
NEXT STEP
WANT THIS BUILT AROUND YOUR SCHEDULE?
The above is the framework. The RESET programme builds it around your specific schedule, your gym sessions, and your goal race. Book a free 20-minute strategy call below and we will map out exactly what your first 12 weeks looks like.
SEE HOW RESET WORKS →No commitment. No hard sell. Just a clear picture of what the programme looks like.