The Zero-to-30 Baseline.
12-Week Protocol.
Real coaching, built to take you from not running at all to a continuous 45-minute run — without wrecking your knees along the way.
Stop Relying on Guesswork.
Most beginner running programs set you up for failure. They ask you to do too much, too soon.
- Pushing through aching knees and chronic shin splints.
- Spiking your heart rate so high that every single mile feels miserable.
- Quitting by Week 3 because your body wasn't prepared for the load.
You don't need more motivation. You need a proven protocol.
We slowly manipulate time-under-tension to protect your joints.
Your 12-Week Roadmap
By strategically manipulating your time-under-tension, we will slowly prepare your lungs, tendons, and ligaments for sustained, continuous running across three distinct phases.
Weeks 1-4: The Foundation
We start with strategic Walk:Jog intervals (e.g., 8 minutes walking to 2 minutes jogging) to gently introduce mechanical load while keeping your heart rate fully under control.
Weeks 5-8: The Tipping Point
We systematically decrease your walking rest periods and increase your running intervals. By week 5, your run times will officially overtake your walk times. Your body adapts seamlessly.
Weeks 9-12: The Engine
The training wheels come off. We strip away the walking intervals and guide you safely through your first 30, 35, 40, and 45-minute continuous tempo runs.
Three Ways In
What You Get
Just This Program
The full 12-week protocol, delivered through the app, plus 3 real 1-on-1 calls built into this specific program.
- ✓ 12-week periodized delivery via the app
- ✓ 1 onboarding call before you start
- ✓ 2 check-in calls at weeks 5 and 9
- ✓ Wearable integration — Apple Watch, Garmin, Whoop, Oura
Join The Community
This program, plus everything else inside Brooktree — real bloodwork guidance, GLP-1 & lifestyle support, supplement discounts, and a live call every week.
Work With Me Directly
Full 1-on-1 coaching, if you want a hand on this — and everything else — the whole way through.
Start A ConversationFrequently Asked Questions
What if I've failed at running before?
Most beginners fail because they do too much, too soon, and burn out their nervous system or injure their joints. This program prevents that by utilizing a highly calculated "Walk-to-Run" interval method. You only run for short, manageable bursts initially, allowing your body to adapt safely over time.
Do I need a treadmill?
No! This program works flawlessly on a treadmill, outside on the road, or on a local track. During our Onboarding Call, we will discuss the best terrain and footwear strategy for you.
How does the wearable integration work?
Once you enroll, you will download the Trainerize app. Inside the app, you can seamlessly connect your Apple Watch, Garmin, Whoop, or Oura ring. It automatically syncs your heart rate and recovery data to my coach dashboard so we can track your aerobic progress without you having to log a thing.
