Runners Gateway
Runners Gateway
Training
A little structure for where you are now. Read every week before you make it yours.
Want a gentler path to 5 km? Explore all 22 weeks of Walk Run Achieve.
2 plans for your selection. Every published schedule is open to read.
16 weeks 4 runs a week
Your starting pointYou can run 8 km comfortably and have a consistent three-day routine of about 15–20 km a week. The added Monday run is short recovery running.
Read the plan14 weeks 4 runs a week
Your starting pointYou can complete a half marathon comfortably and already run four days and about 25–35 km a week.
Read the planPathway helps with confidence, habits and understanding your walking or running. Take what helps, whether you are following a plan or finding your rhythm.
Explore Pathway