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Your walk-run plan from scratch, free.

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Goal

When to head out
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun

Warm up and cool down, what and why

* The warm up is a few minutes of walking before you start running. It warms up your muscles and heart so the start is not a shock and to lower the risk of injury. How: 5 minutes of brisk walking, gradually picking up the pace.

** The cool down is a few minutes of walking after the workout. It lets your heart rate and breathing come back to normal gently instead of stopping abruptly. How: 3 minutes of slow, easy walking.

Before you start

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You have a plan. Now what for?

It is easy to quit when there is no goal. Racethon challenges give you a finish line worth heading out for. You pick your distance, run at your own pace and get a real medal in the mail when you finish.

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See the challenges

{label}: {value} Send the PDF to my inbox Sending... Enter a valid email address. Something did not work. Try again in a moment. Level I do not run yet I can run a minute or two Started running a few weeks ago Coming back after a break I already run nonstop Days per week 1 2 3 4 5 6 7 Time per workout 15 min 20 min 25 min 30 min 35 min 40 min 45 min 50 min 60 min 60+ min Plan length 4 weeks 6 weeks 8 weeks 10 weeks 12 weeks 16 weeks 20 weeks 24 weeks 28 weeks Goal Ease into the habit 30 minutes without stopping 38 minutes (~5 km) 75 minutes (~10 km) Training day Warm up* 5 min, cool down** 3 min Warm up 5 min, cool down 3 min If you ever want to share your progress or just talk through your plan, drop me a line: kornel@racethon.com Rest Off, walk if you feel like it Easy day Week Training days At the start we keep at least two full rest days, so the most you get is five running days. Rest builds fitness just as much as running does. Every fourth week is lighter. That is on purpose. Muscles and tendons grow during rest, not during the workout itself. These settings are very ambitious for a start. If you are just beginning, go lower, because slower always wins. This plan calmly takes you to about {x} min of running (~{km} km). For the full {goal}, pick a longer plan. The longer way is still your way. THE GOAL You are past this plan. This generator builds a plan for people who are just starting to run. If you already run nonstop, your base is built. Now you need a goal worth heading out for. See the challenges Show full plan Collapse Middle weeks hidden. Expand to see the full plan. We pick the plan mostly by level. The rest of the settings fine-tune the tips. If you have an injury, are pregnant, or have any health concerns at all, consult your doctor before you start. The plan is gentle, but you know your body best. Mon Tue Wed Thu Fri Sat Sun Monday Tuesday Wednesday Thursday Friday Saturday Sunday Calm start You are starting from zero, so even this is already a lot. This plan will build the habit. First minutes Those first tentative minutes will turn into a calm, longer run. This plan will build the habit. Finding my rhythm What you are building is not just a passing phase. This plan will build the habit. Back after a break You came back, and that is a solid base to build on. This plan will build the habit. Pace does not matter. Slow is good too. Start easy. Your body eases into harder effort gradually, which is part of what the warm-up is for, and an easy start also spares your knees. If a week feels too hard, stay on it longer. The plan is for you, not the other way around. Your goal: simply start and build the habit of getting out. That is enough. Your goal: run 30 minutes without stopping, at your own pace, no rushing. Your goal: run 38 minutes without stopping (~5 km). Step by step, no racing. Your goal: run 75 minutes without stopping (~10 km). Easy does it. The plan gets you there. {jog} min jog + {walk} min walk, repeat {reps} {repsWord} {target} min nonstop time times weeks weeks {plan}, {weeks} {weeksWord}, {days} {daysWord} a week