Never run before

You have never run. This is week one.

Run 1 minute, walk 2. Repeat. Take the walk break before you need it, from the first rep.

Week one, the first session. Written by the same engine that writes every other plan here.

This is one person’s plan, not a template. The engine built it for someone running nothing at all today, aged 40, with no injury history, who can train three days a week. Change any of those and you get a different plan: an injury in your history or another decade on the clock both move it, and the app asks you before it builds anything.

The first 7 weeks are minutes, not kilometres

There is no distance column here because distance is not the job yet. You go out for the time on the row and walk whenever you need to. Chasing a kilometre in week one is the thing these weeks exist to stop.

Then the kilometres start

Week 8 is the first week you cover measured ground. Two of these weeks are lighter than the one before on purpose: the easy weeks are where the work lands.

Take it as it is

Every session is above. No signup, no email. Zonna does the same thing with your own numbers, and keeps the zone ceiling on every run so the easy days stay easy.

Already running a bit? 5K · 10K · Half marathon