The Zero-to-30 Baseline.
12-Week Protocol.
A high-touch, hybrid coaching experience designed to safely transform you from a non-runner into an athlete capable of a continuous 45-minute tempo run.
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.
The Elite Coaching Experience
What You Get:
When you join this protocol, I don't just hand you a spreadsheet. You get a hybrid coaching experience designed to guarantee results and keep you injury-free.
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12-Week Periodized App Delivery
Delivered via the Trainerize app. Every interval, warmup, and cooldown is timed and mapped out for you daily.
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1x Strategic Onboarding Call
Before Day 1, we jump on a call to map your baseline, review your footwear, and set expectations.
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2x Private Strategic Calls
At the start of Weeks 5 and 9, we review your biometric data, assess joint health, and clear you for the next phase of training.
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Seamless Wearable Integration
No manual logging. Your Apple Watch, Garmin, Whoop, or Oura syncs directly, allowing me to monitor your heart rate in real-time.
Includes full app access and 3 private 1-on-1 strategy sessions.
Enroll in ProtocolSecure checkout via Stripe
Frequently 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.
