Celebrity trainer Jeanette Jenkins knows that to up your running game, you need to focus on more than just hitting the pavement. It’s a whole-body affair, from the stability of your feet to that of your mind. So get ready to embark on a 6-week running challenge with Jeanette as your trainer and hypewoman — and prepare to redefine your personal best. It's your time to fly!
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With This 6-Week Training Program
Find Your Stride
Week 1
Jeanette’s Pro Tip:
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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At least 30 minutes of strength training or yoga.
Cross-Training:
Tuesday, Thursday
Running:
Monday, Wednesday, Friday
BEGINNERS: 2 miles at a steady pace (it’s OK to walk when you need to)
Beginners:
Intermediate:
3 miles at a steady pace
Advanced:
Building the strength in your connective tissue will help keep your joints strong so they can withstand the repetitive motion of running.
Jeanette Jenkins
Week 2
Jeanette’s Pro Tip:
Allow yourself to be a beginner. We all have to put in the work to achieve our goals. Maybe your goal is to build consistency in your workouts, or maybe it is to run your very first 5K/3.1miles — maybe you just want to run for two minutes without stopping. We all have to start somewhere! So let’s jump in together, and every day we will work to achieve our goals.
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2.5 miles at a steady pace
At least 30 minutes of strength training or yoga.
Isometrics are a great option to build strength in your connective tissues without the repetitive motion in your joints. Try three reps of a Warrior II, Chair Pose, or a Wall Sit for 30-60 seconds or 10-12 deep breaths.
Cross-Training:
Tuesday, Thursday
Running:
Monday, Wednesday, Friday
Beginners:
Intermediate:
Advanced:
3 miles at a steady pace
Allow yourself to be a beginner.
The journey toward health and fitness is a lifelong mission.
Week 3
Jeanette’s Pro Tip:
We’ll use sprint intervals to challenge and improve your pace, increase your caloric expenditure, improve your anaerobic threshold, and improve EPOC (excess post-exercise oxygen consumption, also known as afterburn). It doesn’t matter if you are running for cardiovascular fitness, weight loss, total body conditioning, or preparing for your next race —
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BEGINNERS: 2 miles (after jogging one mile, add in three 30-second sprints)
Runners often overlook the importance of flexibility. When muscles are extremely tight, they can pinch on nerves and create pain. Adding regular flexibility exercises to your weekly schedule can help decrease your risk of pain and help de-stress your mind.
Cross-Training:
Tuesday, Thursday
Running:
Monday, Wednesday, Friday
Beginners:
Intermediate:
Advanced:
INTERMEDIATE: 2.5 miles (after jogging one mile, add in four 30-second sprints)
ADVANCED: 3 miles (after jogging one mile, add in five 30-second sprints)
sprint intervals have numerous benefits, and they’re fun!
At least 30 minutes of yoga or Pilates
Week 4
Jeanette’s Pro Tip:
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BEGINNERS: 2 miles (after jogging one mile, add in three 30-second sprints)
Figure Four Stretch or Pigeon pose from yoga are excellent stretches to open up the external rotators of the hip (glutes and abductors). When you stretch these muscles, they can often release tension and alleviate sciatica, as well as hip and lower back pain.
Cross-Training:
Tuesday, Thursday
Running:
At least 30 minutes of yoga or Pilates
Monday, Wednesday, Friday
Beginners:
INTERMEDIATE: 2.5 miles (after jogging one mile, add in four 30-second sprints)
Intermediate:
ADVANCED: 3 miles (after jogging one mile, add in five 30-second sprints)
Advanced:
Week 5
Jeanette’s Pro Tip:
Hills, hills, hills! Invigorate your mind, body, and spirit to climb through any of the challenges in life that come your way. You can find a hill in your neighborhood or take it up to an incline on a treadmill. Climbing will challenge the strength in your legs and core and your anaerobic threshold, as well as improve caloric expenditure and build mental strength. Let’s go!
Hills, hills, hills!
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Strength and flexibility are both important to balance the body for runners. Pick your favorite method of training, and give your body what it needs!
Cross-Training:
Tuesday, Thursday
Running:
Monday, Wednesday, Friday
Beginners:
Intermediate:
Advanced:
Week 6
Jeanette’s Pro Tip:
No one knows your body better than you. If you’re feeling discomfort in the bottom of your feet, start adding in Downward Facing Dog to stretch the fascia on the bottoms of your feet. The key to avoiding injuries and loving your body is listening to the signals it’s giving you and addressing the issues. Self-love is the best love!
No one knows your body better than you.
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2 miles (1x-3x: 1min, 5% to 8% incline)
Shin splints are caused by tightness in the muscles in the front of the lower leg — you can easily roll these out on a foam roller. It will feel a bit uncomfortable at first, but keep breathing deeply as you slowly roll over your shins to release the tightness.
Cross-Training:
Tuesday, Thursday
Running:
At least 30 minutes of yoga, Pilates, or strength training, adding in foam rolling
Monday, Wednesday, Friday
Beginners:
2.5 miles (3x: 1min, 8% to 10% incline)
Intermediate:
Advanced:
At least 30 minutes of yoga, Pilates, or strength training, adding in foam rolling
2.5 miles (3x: 1min, 8% to 10% incline)
Add in
1-2 minutes of recovery after each sprint.
Add in
1-2 minutes of recovery after each sprint.
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Aching feet is definitely something that stops people from running. Make sure you are wearing a running shoe that properly supports your foot, like the HOKA ONE ONE Cavu 3. You may need additional arch support or perhaps you pronate or supinate (under-pronate). Supporting your feet with the proper shoe can make your run much more comfortable and decrease your risk of injuries.
HOKA ONE ONE Cavu 3
Give yourself a pat on the back and a high five for dedicating yourself to this 6-week run club! As you continue your journey, remember to love yourself each and every day. Let’s start by building consistency and an aerobic base.
2.5 miles at a steady pace
3.5 miles at a steady pace
2 miles (1x-3x: 1min, 5% to 8% incline)
3 miles (3x-5x: 1min, 10% to 15% incline)
3 miles (3x-5x: 1min, 10% to 15% incline)
Share your weekly progress with your run club crew on social by using
#PSxHOKARunClub.
