If running still feels like something other people do, you're not the only one. We’ve had a lot of members tell us this week: “I’m not a runner.”
But here’s the truth—you don’t have to be fast to be a runner. You just have to start.
Jog. Walk. Intervals. It all counts. The goal isn’t pace—it’s progress.
Running can boost your endurance, improve body composition, and support every other workout you do at Foundry. Plus, it’s free and accessible anytime.
Not sure where to start?
Foundry Beginner Running Plan
Goal: Build confidence, endurance, and a habit.
Schedule: 2x/week for 4 weeks.
Start Here—No Time or Distance Targets. Just Movement.
Week 1
Day 1:
3 min walk
30 sec jog + 90 sec walk (x4 rounds)
3 min walk
Day 2:
5 min walk
30 sec jog + 60 sec walk (x6 rounds)
5 min walk
Week 2
Day 1:
3 min walk
45 sec jog + 75 sec walk (x5 rounds)
3 min walk
Day 2:
5 min walk
1 min jog + 1 min walk (x6 rounds)
5 min walk
Week 3
Day 1:
3 min walk
90 sec jog + 90 sec walk (x5 rounds)
3 min walk
Day 2:
5 min walk
2 min jog + 1 min walk (x5 rounds)
5 min walk
Week 4
Day 1:
5 min walk
3 min jog + 1 min walk (x4 rounds)
5 min walk
Day 2:
5 min walk
4 min jog + 1 min walk (x3 rounds)
5 min walk
Tips:
Don’t stress the pace. You should be able to talk during your jogs.
If you need more rest or want to repeat a week, go for it.
Headphones, good shoes, and a buddy can make all the difference.
And if you want a coach to walk you through it—literally—we’re here to help.
