Start exactly where you are, even if that's a complete beginner. This plan uses a proven run/walk progression that gradually shifts the ratio toward running, so your joints and cardiovascular system adapt without burning you out or injuring you.
Preview week 1 — purchase to unlock the full program.
Day 1 — Easy Miles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
Day 2 — Speed Work
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
Day 3 — Long Run
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
Sophie Turner
16 May 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Maria Gonzalez
20 Mar 2026
Really well put together. Clear notes on form made a big difference.
Amara Okafor
28 Feb 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
€19
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