Free to start

Training plans

Step-by-step programs that tell you exactly what to do each day, and get harder as you get fitter.

Which plan is for me?

• I'm new to runningCouch to 5K · Beginner→
• I run a bit and want to get fitter6-week HIIT builder · Intermediate→
• I'd rather walk12-3-30 Challenge · Beginner→
• I'm fit and want a challengeVO₂max block · Advanced→

All plans

• Weeks 1–2 freeBeginner
  8 weeks · 3× per week
  24–38 min a session

  Couch to 5K

  From walking to 25 minutes of running in 8 weeks.

• Weeks 1–2 freeIntermediate
  6 weeks · 3× per week
  10–29 min a session

  6-week HIIT builder

  More rounds, harder formats, a fitter you.

• Weeks 1–2 freeBeginner
  4 weeks · 3× per week
  15–30 min a session

  12-3-30 Challenge

  Build up to the full 30-minute incline walk.

• Weeks 1–2 freeAdvanced
  6 weeks · 3× per week
  15–38 min a session

  VO₂max block

  Six weeks to raise your engine.