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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.
* 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.
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{label}: {value}Send the PDF to my inboxSending...Enter a valid email address.Something did not work. Try again in a moment.Tick the box to get the plan.Enter your name.LevelI do not run yetI can run a minute or twoStarted running a few weeks agoComing back after a breakI already run nonstopDays per week2345Time per workout20 min30 min50 min75 minPlan length4 weeks8 weeks12 weeksGoalEase into the habit30 minutes without stopping38 minutes (~5 km)10 km with walk breaksTraining dayWarm up* 5 min walk, cool down** 3 min walkWarm up 5 min walk, cool down 3 min walkIf you want to share your progress or talk through your plan, drop me a line: kornel@racethon.comRestOff, walk if you feel like itEasy daygoal weekThe last week has lighter side sessions, but it is the week you run your goal session. Treat it like race day: less running through the week so you arrive fresh.WeekTraining daysAt 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.Your goal does not need sessions this long, so the plan suggests less. What counts is consistency, not the length of a single session.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, a calmer start always works better.This plan should calmly take you to about {x} min of running nonstop (~{km} km). It is not your full goal yet, so if you want to go further, pick a longer plan.THE GOALYou 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 challengesShow full planCollapseMiddle weeks hidden. Expand to see the full plan.We pick the plan mostly by level. The rest of the settings fine-tune it for you, each one changes something real.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.MonTueWedThuFriSatSunMondayTuesdayWednesdayThursdayFridaySaturdaySundayCalm startYou are starting from zero, so even this is already a lot. This plan will build the habit.First minutesThose first tentative minutes will turn into a calm, longer run. This plan will build the habit.Finding my rhythmWhat you are building is not just a passing phase. This plan will build the habit.Back after a breakYou are coming back after a break, and that is a solid base to build on. This plan will build the habit.Pace does not matter, but one thing does. While you jog you should be able to say a full sentence. If you run out of breath halfway through it, slow down or switch to walking. Slow really is fine.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.Pain that fades during the warm up is usually nothing. Pain that builds up while you run is not. Stop when that happens. If it hurts in one spot on a bone, your shin, foot or hip, stop running and see a doctor before you go back.When you finish the last week, keep running the same number of times a week for another 2 to 4 weeks, but about half as long. Do not beat your long run record and do not speed up. This is not going backwards. Aerobic base is built over months, and the habit of getting out the door is what you lose fastest and rebuild slowest.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: cover 10 km with walk breaks, running and walking in turns. Take it easy, the plan will get you there.{jog} min jog + {walk} min walk, repeat {reps} {repsWord}{target} min nonstop10 km with walk breakstimetimesweeksweeks{plan}, {weeks} {weeksWord}, {days} {daysWord} a week