Guides › Health & Fitness
Go from walking to running 5k in your calendar
Get a gentle run-walk plan towards your first 5k, with every session added to your calendar so you just turn up.
When to use it
When you're ready to start running
Step by step
Pick your days
Choose three days a week with at least one rest day between runs, and a realistic time of day.
Ask for a run-walk plan
Paste this prompt into your AI assistant.
Prompt to copyI'd like to build up to running 5k without stopping. Right now I can [e.g. walk briskly for 30 minutes / run for 1 minute]. I can run on [days] at [time] for about [minutes]. Create a [9]-week run-walk plan with 3 sessions a week. For each session: warm-up walk, run and walk intervals, cool-down, and one tip. Build up gently, include a repeat week if I need it, and list signs I should rest instead.Add every session to your calendar
Create calendar events for each session in Google Calendar or Outlook Calendar, with the intervals in the event description so you can read them on your phone.
Log how it felt
After each run, add a word to the event notes, like 'easy' or 'tough'. If a week feels too hard, repeat it.
What you get
Week 1, Run 1 (Mon 7am): 5-min brisk walk. Then run 60 sec, walk 90 sec x 8. 5-min cool-down walk. Tip: run slowly enough to talk. Week 4, Run 2: run 5 mins, walk 2 mins x 3... Rest if: sharp pain, dizziness, or you're unwell.
Tips
- Check with your GP before starting if you have a heart, lung or joint condition.