Imagine running along Ibiza’s stunning trails, with the scent of pine trees in the air and breathtaking views of the turquoise Mediterranean Sea. Our 13-week running course gently guides you from your very first steps to running 30 minutes continuously. Each week features a structured plan: an inspiring group training session on Ibiza, two additional training sessions to complete at your own convenience, and a weekly focus point to improve your technique and mindset. Let me walk you through what you can expect during this unique journey.
Week 1: A New Beginning – Walking with Short Running Intervals
We start slow and steady. During the group training session, you’ll learn the basics: proper breathing and finding joy in movement. Running intervals (e.g. 1 mins) are alternated with walking. The additional self-guided sessions are easy to follow and build on the group training.
Focus Point: Breathing – How to stay relaxed, even during exertion.
Goal: Take your first steps and get comfortable alternating walking and running.
Week 2: Footwork – The Art of Landing Lightly
This week focuses on how your feet meet the ground. A gentle landing prevents injuries and improves efficiency. During the group training, we refine your running technique, and in your solo sessions, you practice landing consciously. Running intervals are slightly longer, such as 2 minute of running followed by walking.
Focus Point: Landing – Soft, controlled contact with the ground.
Goal: Build confidence and trust in your body’s movement.
Week 3: Find Your Rhythm – Discovering Cadence
In week 3, you’ll explore how a steady rhythm helps you run more efficiently. Through simple running drills and music during the group session, you’ll discover your ideal cadence. In your solo sessions, you’ll run longer segments, such as 3 minutes of running with walking breaks.
Focus Point: Cadence – Finding the rhythm that suits you best.
Goal: Longer runs feel easier as you embrace rhythmic movement.
Week 4: Let Your Arms Do the Work Too
Many runners underestimate the importance of arm movement. This week, you’ll learn how to use your arms effectively to support your running style. In your solo training, you’ll build on these techniques while running 3-minute intervals, with shorter walking breaks.
Focus Point: Arm Movement – Power and balance from your upper body.
Goal: Improve efficiency by engaging your arms consciously.
Week 5: Discover Your Strength
We gently increase the intensity this week. The group session introduces light hill work to build leg strength and improve endurance. In your solo training, you’ll run up to 5 minutes at a time, experiencing how your stamina is growing.
Focus Point: Strength – Building muscle and resilience.
Goal: Feel stronger and see that longer intervals are achievable.
Week 6: Boosting Endurance
Week 6 is all about expanding your capacity to keep going. The group session includes slightly longer routes, where short walking breaks are used for recovery. During solo training, you’ll work up to running 6-minute intervals.
Focus Point: Endurance – Training your body to sustain longer efforts.
Goal: Gain confidence in your growing fitness level.
Week 7: Rest and Reflect
After six weeks of progress, it’s time to step back and recover. This week focuses on evaluating your progress and understanding how recovery makes you stronger. Training sessions are lighter, with short runs and extra attention to stretching and relaxation.
Focus Point: Recovery – Learn to embrace rest as part of growth.
Goal: Recharge your energy for the second half of the course.
Week 8: Everything Comes Together
Breathing, cadence, landing, and arm movement come together in longer running segments. The group session features a scenic route where you’ll notice your technique becoming more natural. Solo training pushes you to run up to 8 minutes at a time.
Focus Point: Harmony – Integrating all techniques into your running.
Goal: Start experiencing running as a rhythmic flow.
Week 9: Push Your Limits
This week is about stepping out of your comfort zone. In the group session, you’ll aim for a new milestone: running 10 minutes continuously. Your solo sessions will build on this achievement.
Focus Point: Perseverance – Develop mental resilience.
Goal: Learn to enjoy effort and see that you’re capable of more than you imagined.
Weeks 10-11: Building Consistency and Confidence
These weeks are all about consistency. Group training becomes more challenging, with longer running intervals of up to 10 minutes. Your solo training sessions will reinforce this progress, helping you realize that 30 minutes of continuous running is within reach.
Focus Point: Consistency – Trust in your body and your training.
Goal: Strengthen your technique and endurance through regular practice.
Week 12: The Big Test
This week prepares you for your ultimate goal. During the group session, you’ll take on a longer run of 20-25 minutes, combining everything you’ve learned. Solo sessions are designed to fine-tune your preparation.
Focus Point: Confidence – Celebrate how far you’ve come.
Goal: See that you’re ready for the final challenge.
Week 13: The Goal – Running 30 Minutes
The moment we’ve worked toward for 13 weeks! In the group session, you’ll run 30 minutes non-stop at your own pace. It’s a celebration of your hard work, determination, and growth.
Focus Point: Joy – Running is not just physical; it’s a mental and emotional release.
Goal: Achieve your goal of running 30 minutes continuously.
What does it bring you?
By the end of this course, you’ll be able to run for 30 minutes non-stop. But it’s more than that: you’ll be physically fitter, mentally stronger, and ready for new challenges. You’ll have laid a solid foundation for progressing to our intermediate course. Most importantly, you’ll discover how running can bring you freedom, pride, and balance—both on Ibiza’s beautiful trails and in everyday life.
Are you ready to take the first step? 🌟
