Weeks 1–3 · Walk-run
Short intervals, more walking than running, on purpose.
The programs, in detail
Four plans from 8 to 20 weeks, each written around your fitness, your goal and the days you can actually run.
Program 01 · Couch to finish line
Your first 5K
The most common reason new runners quit is starting too fast. This plan is deliberately gentle: three short sessions a week, mostly walking at first, building to continuous running by week eight. Check with your doctor before starting if you have any health concerns.
Weeks 4–6 · More running
Intervals lengthen while the effort stays easy.
Weeks 7–8 · Continuous
Twenty to thirty minutes without stopping.
Weeks 9–10 · Race week
A 5K, and a plan for what comes after it.
Phase 1 · Base
Easy mileage at conversation pace, plus strides.
Phase 2 · Quality
Intervals and tempo work, one session a week.
Phase 3 · Specific
Race-pace work and the longest runs.
Phase 4 · Taper
Less volume, fresh legs, a pacing plan for race day.
Program 02 · Go longer, stay healthy
10K & half marathon
The classic mistake at this level is running every run at the same medium-hard pace. We set your paces from a recent effort, keep easy days easy, and add one quality session a week. The long run grows on a schedule that respects how tissue adapts.
Program 03 · Twenty weeks, done right
Marathon
A marathon exposes everything you skipped. We build the long run gradually, rehearse fueling on every one of them, and practice goal pace when you're tired. The plan assumes life happens and includes rules for missed weeks.
Weeks 1–6 · Base
Volume and easy running, strength twice a week.
Weeks 7–12 · Build
Longer long runs, tempo work, fueling rehearsed.
Weeks 13–17 · Specific
Goal-pace segments inside long runs.
Weeks 18–20 · Taper
Cutting volume, keeping sharpness, race plan written.
Weeks 1–2 · Assessment
Video of your gait and a look at your current load.
Weeks 3–4 · Cadence
Small changes to turnover, practiced in short bouts.
Weeks 5–6 · Strength
A twenty-minute routine, twice a week, that you'll keep.
Weeks 7–8 · Building safely
Rules for adding mileage without spikes.
Program 04 · Run more, break less
Form & strength
Most running injuries come from doing too much too soon rather than from bad form, so we manage load first and tidy up form second. Coaching is not medical treatment: if you're in pain or injured, see a physician or physical therapist, and we'll work around their guidance.
What are you training for?
Twenty minutes on your goal, your history and a realistic plan to get there. Free.