Choose a plan for where you are now

The distance at the end of a plan is only part of the decision. The beginning matters just as much.

Choose from what you can comfortably do now, the time you have each week, and the goal you actually want. Read the first weeks as carefully as the final one.

If you're beginning with walking

Your first 30-minute walk starts from about five comfortable walking minutes and builds over ten weeks towards one comfortable 30-minute walk.

If five minutes is too much today, begin outside the saved schedule with a shorter easy walk, perhaps two or three minutes if that is comfortable for you. Build towards the starting point instead of forcing the opening week to fit.

Walking for 30 minutes is a complete goal. It doesn't need to lead to a running plan.

If you'd like to explore running

Walk Run Achieve is our gentler structured route towards 5 km. It starts from about 15 comfortable walking minutes, begins with walking, and introduces running gradually. The final 5 km can be walked, run-walked, or run.

Your first 5 km is a focused ten-week run-walk option, starting from 30 comfortable walking minutes. Compare their opening sessions and weekly commitment before deciding which route fits.

These are different starting choices. You don't need to complete the walking plan and then all of Walk Run Achieve as a compulsory sequence.

If you're already running regularly

The Training library includes plans for first and established distances beyond that starting point, including 10 km, half marathon, and marathon choices.

Read the actual requirements. "Beginner" for a marathon doesn't mean beginning exercise for the first time. A plan may assume a current weekly routine as well as a comfortable distance. An intermediate plan may add focused work and more session days, rather than simply a longer version of the same runs.

Check it against your week

Look at the number of session days, the longer sessions, recovery, and any event timing. Include travel, preparation, and the other activity already in your life.

If the first weeks don't fit, choose another starting point or get suitable advice. Health concerns and returning after injury need individual assessment; meeting a distance requirement isn't medical clearance.

Open the one or two plans that seem relevant. Compare their first fortnight with your calendar before making a personal copy. A plan you can use is more helpful than an impressive title you have to struggle to fit.