Free beginner track

Start where you are.

Eight weeks, three sessions a week, from walking to 30 minutes of continuous running. No pace targets, no distance targets — just time on your feet and patience. This track is free, always.

The only rules

• Three sessions a week, with at least one rest day between them
• Every run portion at a pace where you could still talk
• Repeat a week instead of pushing through a bad one — it costs you nothing
• Walk breaks are part of the plan, not a failure of it

The eight weeks

1. Week 1Walk 30 minBrisk enough to talk in short sentences. Three times this week.
2. Week 21 min run / 2 min walk × 824 minutes total. The run parts should feel easy, not heroic.
3. Week 32 min run / 2 min walk × 624 minutes total. Same effort, longer run blocks.
4. Week 43 min run / 1½ min walk × 5About 22 minutes. This is the week most people feel it click.
5. Week 55 min run / 2 min walk × 428 minutes total. Keep the pace conversational.
6. Week 68 min run / 2 min walk × 330 minutes total. You're running most of the session now.
7. Week 712 min run / 2 min walk × 228 minutes total. Two long blocks with a short break.
8. Week 8Run 30 min continuousSlow is fine. Finishing is the whole goal.

What free includes

• The 8-week walk-run progression below
• The free cross-training converter for bike, swim and pool days
• Fuelling basics: what to eat before and after short sessions
• A 7-day free trial of the food log whenever you want to try it

This is general guidance, not medical advice. If you're managing a health condition or returning from injury, clear new exercise with your clinician first.