Road to 5K
From the sofa to 5 km: run-walk three times a week and build up gently.
- 🌱 Easy start
- 9 weeks
- 4 goals in 2 groups
- Fitness
Free, no account needed. Works offline.
Run
- Run-walk session
- Warm up with a brisk walk
Strength & recovery
- Bodyweight legs: squats, lunges, calf raises
- Stretching
Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.
Start this routineGeneral wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.