Day 1
Brisk Walk
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
Adapted from Week 1 Monday of SELF's Learn to Love Running program.
Import-ready template
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running program, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery. Review the full schedule, then run the template inside 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?
A Beginner Hybrid plan for 5 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Hybrid plan and can train 5 days per week.
Choose another program if
Your schedule or training needs do not match 5 days per week and the listed equipment: Dumbbell, Bodyweight.
Program at a glance
A researched 12-week adaptation of SELF's Learn to Love Running program, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
Max lifts
No max lift setup required before starting
Equipment
DumbbellBodyweight
What you are committing to
Days / week
5 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed 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
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Active Recovery or Rest
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
Day 3
Runner Strength
6 exercises
Romanian Deadlift
3 x 8
Goblet Squat
3 x 8
Single-Leg Calf Raise
3 x 8/side
Dumbbell Chest Press
3 x 8
Side Plank
3 x 30 sec/side
Double-Leg Pogo Hops
3 x 10-20
Day 4
Brisk Walk
1 exercises
Outdoor Walk
1 x 20 min @ RPE 2
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
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about SELF Learn to Love Running + Strength (12-Week Adaptation)
The stored template has 5 training days per week. Check the day-by-day preview before you start.
The catalog describes 12 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.