You Don’t Have to Be a Runner to Join the Run + Reps Challenge

Let’s be honest. Running can feel overwhelming, especially if you think you need to look, train, and feel like a "runner" before you even begin. The truth is, you do not need fancy shoes, perfect form, or a love of cardio to start. You do not even have to run. You can walk every step of the way and still get stronger, build endurance, and feel like an absolute boss at the end of the challenge.

The Run + Reps Challenge inside the Sesh App was built for beginners. It is designed to meet you where you are right now, whether you have not run since high school PE or you are simply looking to move your body in a way that feels good. This is a 6-week hybrid program that blends simple, progressive walk or run workouts with strength training sessions that are quick, efficient, and built to support your movement.

Coach Shae is not just the creator of this challenge. She is right there doing every run, every rep, every sweaty mile with you.

Why This Challenge Feels Different (and Works)

You can walk the entire thing and still get results. Yes, walking counts. Walking builds stamina, improves cardiovascular health, and supports your strength training. Slow runs and walks are actually some of the most effective ways to build endurance and feel good while doing it.

Consistency is your only goal. It does not matter how far or how fast you go. It matters that you show up. That is why the program is designed to give you a clear, doable plan that works around your life. Bonus: the strength training days only use dumbbells, so it’s also super portable!

Strength training is the secret sauce. This challenge combines 3 strength sessions per week with your walk or run days. That means you will lift to get stronger, support your joints, and help your body move better whether you are running, walking, or doing a mix of both.

The Beginner Rules That Will Change How You Feel About Running (or Walking)

1. Your pace does not matter. Showing up does. Run slow, or walk if you need to. Your job is to keep going!
2. Find your people. Join the Sesh Running Club on Strava or grab a friend to walk with.
3. Good shoes matter more than cute shoes. Invest in a pair that supports your joints.
4. Build up your speed slowly and listen to your body. You don’t have to start out at a full sprint to reap the benefits.
5. Strength training is non-negotiable if you want to feel your best. Strong glutes, hips, and core muscles keep you moving efficiently and pain-free.
6. Rest is part of the plan, not something you have to earn. Recovery gives your muscles the time to rebuild, and your mind time to breathe.

Your 6-Week Game Plan Inside Run + Reps

This challenge is designed to help you build endurance and strength without overtraining or burning out. Each week follows a rhythm that supports progress while giving you plenty of rest and recovery.

3 strength training days: upper, lower, and a combined day with an easy run or walk 3 walk or run days: easy walk/run, speed walk/run, and a long slow walk/run 2 rest days: built in to help your body recover, adapt, and come back stronger

You can walk every mile. You can jog some and walk some. You can do what feels right for you each day. The plan is there to guide you, not stress you out.

You Are Already Doing the Hard Part

Most people never start because they are afraid of being slow, being new, or doing it wrong. But you are already doing the hardest part—you showed up. You are reading this. You are thinking about starting. And that makes you a runner. Or a walker. Or both.

This challenge is about more than running. It is about showing yourself you can do things that used to feel impossible. It is about blending strength with movement and finding a rhythm that feels sustainable. It is about doing it together with a coach and a community that gets it.

So stop overthinking it. Let’s start. You are ready, even if you do not feel like it yet.

Join the Run + Reps Challenge now and let's do this together.