The training is deliberately gentle and the routines carry it. What makes this different from an app is the entered race at the end — a date somebody else set, which is what stops week 4 becoming the last week.
Free on any plan. You will see this list again in the app, and nothing is created until you press install.
At an entered event, on a date somebody else set.
Run-walk at first. The gentle start is the part people skip.
A date somebody else set, so week 5 happens.
Most beginner running plans stop around week 4, once the novelty has gone and it still feels hard. An entered race is the cheapest available reason for week 5 to happen anyway.\n\nIf you miss a week, repeat it rather than skipping ahead. The nine weeks are a sequence, not a calendar.
A goal with a date, a plan to get there, and the routines that do the actual work.
Sixteen weeks of building, one long run a week, and the logistics that ruin race day.
Three sessions a week, a handful of movements, and adding weight slowly enough to keep doing it.
A week decided once, a shop that matches it, and a short list of meals you actually make.
It takes one press. Everything it creates is tagged, so if it turns out not to suit you, it is easy to find and remove together.
Install this template