Training plans

Four paths. One principle: start where you are.

Every plan is generated from your onboarding profile and adapts weekly based on your completion, effort, and body feedback. No templates. No one-size-fits-all.

8-12 weeks · 3 sessions/week

Walk to Run

Starting point

Sedentary or minimal activity

Ending point

20 minutes of continuous jogging

Effort system

Talk Test only — no pace numbers until Week 6+

Progression

Walk-run intervals that gradually reduce walking time

Recovery

Rest days every other day. Recovery week after Week 4.

Strength

2 sessions per week: core foundations and lower body basics

Ideal for

Never run before
Intimidated by running culture
Want to build a habit without pressure
Prefer gentle, gradual progression

Not for

Already running 10+ minutes continuously
Training for a specific race date

10-12 weeks · 3 sessions/week

Couch to 5K

Starting point

Can walk briskly for 30 minutes

Ending point

Completing a 5K run

Effort system

Talk Test early weeks. Pace introduced in Week 5.

Progression

Structured walk-run intervals building to continuous running

Recovery

One rest day between runs. Deload week after Week 5.

Strength

3 sessions per week including hip mobility and desk-worker routines

Ideal for

Has a first 5K as a concrete goal
Some walking fitness but no running experience
Wants a structured timeline
Needs the motivation of a target event

Not for

Cannot commit to 3 sessions per week
Looking for a maintenance-only plan

Ongoing weeks · 2-3 sessions/week

Consistent Runner

Starting point

Can jog 10+ minutes continuously

Ending point

Sustainable lifelong running habit

Effort system

Talk Test + optional pace after Week 3

Progression

Varied sessions: easy runs, intervals, and long runs rotated

Recovery

Flexible rest days. Plan adjusts to your travel and schedule.

Strength

2-3 sessions per week with full library access

Ideal for

Wants regular exercise without racing ambitions
Values flexibility over structure
Has completed a beginner plan and wants to maintain
Prioritises health and stress relief over performance

Not for

Training for a half marathon or longer
Needs rigid schedule accountability

6-10 weeks · 2-3 sessions/week

Return to Running

Starting point

Recovering from injury or a long break

Ending point

20-30 minutes of comfortable running

Effort system

Talk Test only for entire plan. Pace hidden.

Progression

Ultra-conservative. Run-walk with very short jog intervals.

Recovery

Mandatory rest days. Pain tracking is front and centre.

Strength

Rehab-focused routines targeting the injured area

Ideal for

Returning after injury with medical clearance
Has been sedentary for 6+ months
Fearful of re-injury and needs reassurance
Wants the slowest, safest possible reintroduction

Not for

Currently injured without clearance
Wants to progress quickly

At a glance

Compare plans

Plan	Duration	Sessions/week	Starting point	Effort system	Strength included
Walk to Run	8-12	3	Sedentary or minimal activity	Talk Test only — no pace numbers until Week 6+	2 sessions per week
Couch to 5K	10-12	3	Can walk briskly for 30 minutes	Talk Test early weeks. Pace introduced in Week 5.	3 sessions per week including hip mobility and desk-worker routines
Consistent Runner	Ongoing	2-3	Can jog 10+ minutes continuously	Talk Test + optional pace after Week 3	2-3 sessions per week with full library access
Return to Running	6-10	2-3	Recovering from injury or a long break	Talk Test only for entire plan. Pace hidden.	Rehab-focused routines targeting the injured area

Not sure which plan is right?

The onboarding quiz will recommend the right plan based on your answers. You can always switch later.

Take the quiz

Training plans

Four paths. One principle: start where you are.

Every plan is generated from your onboarding profile and adapts weekly based on your completion, effort, and body feedback. No templates. No one-size-fits-all.

8-12 weeks · 3 sessions/week

Walk to Run

Starting point

Sedentary or minimal activity

Ending point

20 minutes of continuous jogging

Effort system

Talk Test only — no pace numbers until Week 6+

Progression

Walk-run intervals that gradually reduce walking time

Recovery

Rest days every other day. Recovery week after Week 4.

Strength

2 sessions per week: core foundations and lower body basics

Ideal for

Never run before
Intimidated by running culture
Want to build a habit without pressure
Prefer gentle, gradual progression

Not for

Already running 10+ minutes continuously
Training for a specific race date

10-12 weeks · 3 sessions/week

Couch to 5K

Starting point

Can walk briskly for 30 minutes

Ending point

Completing a 5K run

Effort system

Talk Test early weeks. Pace introduced in Week 5.

Progression

Structured walk-run intervals building to continuous running

Recovery

One rest day between runs. Deload week after Week 5.

Strength

3 sessions per week including hip mobility and desk-worker routines

Ideal for

Has a first 5K as a concrete goal
Some walking fitness but no running experience
Wants a structured timeline
Needs the motivation of a target event

Not for

Cannot commit to 3 sessions per week
Looking for a maintenance-only plan

Ongoing weeks · 2-3 sessions/week

Consistent Runner

Starting point

Can jog 10+ minutes continuously

Ending point

Sustainable lifelong running habit

Effort system

Talk Test + optional pace after Week 3

Progression

Varied sessions: easy runs, intervals, and long runs rotated

Recovery

Flexible rest days. Plan adjusts to your travel and schedule.

Strength

2-3 sessions per week with full library access

Ideal for

Wants regular exercise without racing ambitions
Values flexibility over structure
Has completed a beginner plan and wants to maintain
Prioritises health and stress relief over performance

Not for

Training for a half marathon or longer
Needs rigid schedule accountability

6-10 weeks · 2-3 sessions/week

Return to Running

Starting point

Recovering from injury or a long break

Ending point

20-30 minutes of comfortable running

Effort system

Talk Test only for entire plan. Pace hidden.

Progression

Ultra-conservative. Run-walk with very short jog intervals.

Recovery

Mandatory rest days. Pain tracking is front and centre.

Strength

Rehab-focused routines targeting the injured area

Ideal for

Returning after injury with medical clearance
Has been sedentary for 6+ months
Fearful of re-injury and needs reassurance
Wants the slowest, safest possible reintroduction

Not for

Currently injured without clearance
Wants to progress quickly

At a glance

Compare plans

Plan	Duration	Sessions/week	Starting point	Effort system	Strength included
Walk to Run	8-12	3	Sedentary or minimal activity	Talk Test only — no pace numbers until Week 6+	2 sessions per week
Couch to 5K	10-12	3	Can walk briskly for 30 minutes	Talk Test early weeks. Pace introduced in Week 5.	3 sessions per week including hip mobility and desk-worker routines
Consistent Runner	Ongoing	2-3	Can jog 10+ minutes continuously	Talk Test + optional pace after Week 3	2-3 sessions per week with full library access
Return to Running	6-10	2-3	Recovering from injury or a long break	Talk Test only for entire plan. Pace hidden.	Rehab-focused routines targeting the injured area

Not sure which plan is right?

The onboarding quiz will recommend the right plan based on your answers. You can always switch later.

Take the quiz