Intro to Running

Who Is This Program For?

Perfect for:

• Absolute beginners who want a safe introduction to running
• Individuals returning after long breaks
• HYROX & CrossFit athletes who lack running structure
• Anyone wanting better running form, pacing, and breathing
• People who “can’t get into running” because it always feels hard
• Busy adults needing efficient, guided sessions
• Athletes who completed the Running Add-On but want a full immersive running journey

What You’ll Master

Running Mechanics

• Proper foot strike
• Cadence and rhythm
• Efficient hip + core stability
• Relaxed upper-body control
  

 Breathing & Energy Efficiency

• Breathing without stitches
• Pacing your breath with your stride
  
• Learning aerobic effort
  
• Understanding effort zones

Pacing & Control

• When to slow down
• When to pick up effort
  
• How to run without hitting a wall
  
• The difference between easy, steady, threshold, and speed

 Progressive Conditioning

• Walk–run intervals
• Aerobic base building
  
• Tempo and steady-state development
  
• Long-run confidence

 Mindset & Consistency

• Switching from “struggling through” to “finding flow”
• Understanding how running should feel
  
• Building micro-wins to stay consistent
  

Inside the 8-Week Program

Phase 1 : Foundation & Form (Week 1–2)

• Learn how to run without fatigue spikes. Walk–run intervals, posture cues, breathing drills.

 Phase 2 : Confidence & Control (Week 3–4)

• Smoother stride, stronger rhythm. Extend running duration without losing form.

 Phase 3: Endurance & Flow (Week 5–6)

• Build controlled endurance. Longer intervals, improved breathing patterns, relaxed pacing.

 Phase 4: Speed & Strength (Week 7–8)

• Develop finishing power.
  Hill sessions, tempo runs, controlled speed elements.

If you have already completed the Running add-On, this program “levels you up” by expanding volume, technique work, and progressive intensity.

Why this Program Is Different (and Better)

•  Real-Time Adaptation: ChAIron updates your pace, intervals, and difficulty every session based on your performance.
•  Form-Focused AI Coaching : Personalized guidance to make running smooth, efficient, and pain-free.
•  Built for Busy Schedules :Compact, purposeful sessions — no wasted mileage.
•  Beginner-Friendly, Athlete-Smart :Soft entry, strong progression.

Tools Included

 You Get:

• Daily adaptive running sessions
• Personalised pace zones
• Real-time technique cues
• Video guides for mechanics & breathing
• Warm-ups & cooldowns designed for runners
• Streaks, milestones & progress tracking

If you've ever said, “I want to start yoga but don’t know where to begin,” this is your starting point.

• Switching from “struggling through” to “finding flow”
• Understanding how running should feel
  
• Building micro-wins to stay consistent