Your first 5 km,
in eight weeks.
Three runs a week, starting at 60 seconds of running at a time. If two minutes leaves you gasping, that is exactly who this plan is for.
Takes two minutes. You see your plan before you decide anything.
Sound familiar?
- You set off, and by the second minute your lungs are burning.
- Your shins ache for three days, so the next run never happens.
- You miss a week, feel like a fraud, and quietly stop.
- You have no idea how far or how fast you are supposed to be going.
All four have the same cause and the same fix: start slower than feels sensible, walk before you need to, and let the plan get harder instead of your willpower.
Run a little. Walk. Repeat.
Walking breaks are not a compromise — they are the training. You run a short interval, walk until you have recovered, and run again. Each week the running gets longer and the walking gets shorter, in steps small enough that your legs keep up.
Week 1
8 × 1:00 running, 1:30 walking between
Week 4
4 × 3:00 running, 2:00 walking between
Week 8
5 km, no walking breaks
The app
Dark, quiet, and readable at arm's length while you are out of breath.
What you get
A plan that adapts
After every session you say how it felt. Too hard, and the next one gets shorter and the walking longer — instead of pretending the session went fine.
Told what to do, out loud
Every switch between running and walking is announced over your music, so you never have to look at your phone mid-run.
Distance and pace measured
GPS runs through every session, which is why the five kilometres at the end is a real measured distance and not an estimate.
Nothing to think about
No account, no setup, no feed. Open the app, press start, and do what it tells you.
Questions people ask
I genuinely cannot run at all. Is this for me?+
Yes — that is the case the plan is designed around. If you are starting from zero, or a brisk 30-minute walk would already be hard, the plan starts you at 30 seconds of running at a time and takes ten weeks instead of eight.
What if I miss a week?+
The plan steps back rather than pretending it did not happen. After a week away it offers to move you back one week; after three, to restart the week you were on.
Do I need a watch or a gym?+
No. Any running shoes that fit, a phone, and somewhere to walk and run. A treadmill works too.
How long is each session?+
Under half an hour, including five minutes of walking to warm up and five to cool down. That stays true right through to the last week.
Can I cancel?+
Yes, at any time, in your App Store account. There is no free trial and no introductory price, so what you pay on day one is what you agreed to.
Five kilometres. Eight weeks.
That is the whole offer. Not a transformation, not a lifestyle — one specific thing you cannot do today and will be able to do then.