Who it's for
You're new to running — or returning after years off — and can walk or run/walk for 20–30 minutes. You don't need to run 5 km yet. This plan is built so you finish it, not so you get hurt trying.
How it works — 4 phases
Weeks 1–4 · Foundation: 400 m run / 200 m walk intervals. Only the number of reps changes.
Weeks 5–8 · Build: run segments grow to 1600 m while walk breaks shrink. Ends with a 2 km time trial that sets your personal pace targets.
Weeks 9–12 · Specific: walk breaks come out and a fourth weekly run is added. First fartlek and hill sessions. A 2 km retest updates your targets.
Weeks 13–16 · Sharpen & Taper: tempo and 10K-pace work, a 9 km long run, a proper taper, race day.
What's inside
Every run is a structured workout that syncs to your Garmin, COROS, Wahoo or other compatible watch.
Targets are percentages of your own zones: a heart-rate ceiling early on, then pace from your time trial.
Every session is written in distance, so your weekly kilometres are always visible.
Two bodyweight strength sessions a week. No equipment.
Easy cross-training (bike, elliptical, pool) carries fitness while your legs adapt.
Recovery weeks 4, 8 and 12.
A short end-of-week check that tells you when to move on and when to repeat a week.
Time commitment: about 2.5–4.5 hours per week. Longest run 9 km.
You'll need: a GPS watch (a heart-rate strap helps), running shoes, and 10 minutes to set your zones in TrainingPeaks.
Consult your doctor before starting any exercise program, especially if you have a medical condition or have been inactive.
Krispel, 46: Semi-pro long-distance athlete, marathon specialist with 20+ finishes and PB of 2:26:19 from Valencia marathon 2025.
Placed 8th at the 2023 Abbott Age Group World Championship in Chicago.
As a certified sport therapist and injury prevention expert, I've coached runners since 2016, blending passion, science, and proven strategies to help you achieve your goals safely.
Join my personalized training programs—unlock your potential today!