Your first week of running
Five questions, and you get your first week of walk/run workouts and how many weeks it should take you to run 5K. The same rules as the Run app.
How it works
The Run plan is a ladder of 19 levels, from 1 minute running and 2 minutes walking to 60 minutes non-stop. Level 12, 25 minutes non-stop, is the 5K. Your answer to the first question picks the starting level (1, 3, 6 or 8); an injury or being over 50 starts you one level lower.
Each week has an Easy Run one level below yours, a Recovery Run two levels below (if you run three times) and a Challenge Run at your level with one more interval. Less time per run means fewer intervals.
The weeks are the app’s own estimate: they depend on where you start, how often you run, your age and injuries. See how the plan works or the full 0 to 5K plan.
Questions
Is this the same plan as in the Run app?
It uses the same ladder and the same rules to pick your first level and estimate the weeks. In the app the plan then changes every week based on how tired you feel after each run and any pain, which a web page can’t do.
Why does my age or an old injury change the plan?
Joints, tendons and muscles get used to running more slowly than your heart and lungs do, more so after 50 or after an injury. Starting one level lower and climbing more gently is how you avoid the classic beginner injuries.
How long until I can run 5K?
The generator shows an estimate for your answers. For most beginners it is 8 to 16 weeks with 2–3 runs a week.
I can already run more than an hour. Is this for me?
Probably not: the plan is made for beginners and people coming back. You can still use the Run app to track your runs.
Now let the plan follow you
In Run this plan adapts every week to how you feel, and a voice tells you when to run and when to walk.
Download on the App Store