4 Week Mindful Running Foundations
This program is a 4-week experience that helps you go from inconsistent, stressed, or feeling intimidated by running → to grounded, present, and confident in your ability to move your body with intention.
You’ll finish the month with the foundation to run 20–30 minutes consistently and feel connected to your breath, body, and inner guidance.
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WEEK 1: WELCOME TO A NEW BASELINE
This plan is to teach you how to run with awareness, regulate your breathing, and establish a sustainable rhythm that builds confidence instead of burnout. We’re laying the physical and mental groundwork for everything that follows.
This plan is to teach you how to run with awareness, regulate your breathing, and establish a sustainable rhythm that builds confidence instead of burnout. We’re laying the physical and mental groundwork for everything that follows.
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WEEK 2: BUILDING CONFIDENCE
Now we add structure. You’ll extend your endurance, refine your breath control, and begin noticing how your nervous system responds to effort and recovery. This is where discipline meets presence and your resilience starts to grow.
Now we add structure. You’ll extend your endurance, refine your breath control, and begin noticing how your nervous system responds to effort and recovery. This is where discipline meets presence and your resilience starts to grow.
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WEEK 3 — STAYING WITH IT
You’re ready to stretch. We’ll gradually increase intensity while sharpening your focus, teaching you how to stay calm under stress and steady when discomfort rises. This week builds both mental toughness and emotional regulation through intentional miles.
You’re ready to stretch. We’ll gradually increase intensity while sharpening your focus, teaching you how to stay calm under stress and steady when discomfort rises. This week builds both mental toughness and emotional regulation through intentional miles.
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WEEK 4 — INTEGRATION & IDENTITY
This is where it clicks. You’ll combine endurance, breathwork, and mindfulness into a cohesive practice that feels strong, grounded, and self-led. By the end of this week, you won’t just be running, you’ll be leading yourself forward with clarity and control.
This is where it clicks. You’ll combine endurance, breathwork, and mindfulness into a cohesive practice that feels strong, grounded, and self-led. By the end of this week, you won’t just be running, you’ll be leading yourself forward with clarity and control.
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Let’s train together.
Consistency is key.
But rather than mindlessly tell you to “just do the runs,” this plan offers the safety and regulation needed to calm your mind so you can build consistency the right way.
