Day 1
Brisk Walk
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
Cardio
Adapted from Week 1 Monday of SELF's Learn to Love Running program.
Built-in training plan
SELF Learn to Love Running + Strength (12-Week Adaptation)
Adapted from SELF's Learn to Love Running program, published April 25, 2025. This IronFlow import preserves the full 12-week beginner progression from brisk walking to a continuous 30-minute run, alongside the runner-specific strength plan and optional active-recovery structure. Source shape: - Three weekly cardio sessions that progress from walking to walk/run, run/walk, sustained efforts, and a final 30-minute continuous run - One dedicated runner-strength day each week with three four-week strength phases - One optional active-recovery day plus two full rest days to support consistency and recovery Adaptation notes: - The optional active-recovery day is represented as an easy recovery walk with notes that it can be swapped for complete rest or mobility work - Strength movements are translated into canonical app-friendly exercise names while preserving the original progression and unilateral emphasis Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 12
- Level
- Beginner
- Focus
- Hybrid
[Fit check]
Is SELF Learn to Love Running + Strength (12-Week Adaptation) right for you?
Plan profile: Level Beginner · Focus Hybrid · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Hybrid · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Dumbbell, Bodyweight
[Plan at a glance]
Plan at a glance
Adapted from SELF's Learn to Love Running program, published April 25, 2025. This IronFlow import preserves the full 12-week beginner progression from brisk walking to a continuous 30-minute run, alongside the runner-specific strength plan and optional active-recovery structure. Source shape: - Three weekly cardio sessions that progress from walking to walk/run, run/walk, sustained efforts, and a final 30-minute continuous run - One dedicated runner-strength day each week with three four-week strength phases - One optional active-recovery day plus two full rest days to support consistency and recovery Adaptation notes: - The optional active-recovery day is represented as an easy recovery walk with notes that it can be swapped for complete rest or mobility work - Strength movements are translated into canonical app-friendly exercise names while preserving the original progression and unilateral emphasis
Max lifts
No max lift setup required before starting
Equipment
DumbbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Active Recovery or Rest
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
Cardio
Day 3
Runner Strength
6 exercises
Romanian Deadlift
3 x 8
Hamstrings
Goblet Squat
3 x 8
Legs
Single-Leg Calf Raise
3 x 8/side
Calves
Dumbbell Chest Press
3 x 8
Chest
Side Plank
3 x 30 sec/side
Core
Double-Leg Pogo Hops
3 x 10-20
Calves
Day 4
Brisk Walk
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
Cardio
Adapted from Week 1 Thursday of SELF's Learn to Love Running program.
Day 5
Long Walk
1 exercises
Outdoor Walk
1 x 30 min @ RPE 2
Cardio
Adapted from Week 1 Saturday of SELF's Learn to Love Running program.
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about SELF Learn to Love Running + Strength (12-Week Adaptation)
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 12. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]