Start running. Finish 5K.

A personal training plan that takes you from the couch to 5K in 8 weeks.

Buy the training plan — 114 SEK

Not satisfied? Money back within 14 days. No questions asked.

Emma Simpson / Unsplash

Every workout guides you

Distance, pace, warm-up, and coaching tips — all in one card.

You start here

#12

Halfway there

🏁

Finish line!

This is what your workouts look like in the app — from day one to the finish line.

Week 1 | Workout #1

Next Challenge

Walk-run intervals

Workout 1 of 24

18 min total · Easy pace

Why This Workout

We start easy. Walk-run intervals build your base — no pressure, no rush.

Today's Distance

1km

18 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 4 | Workout #12

Next Challenge

2.5 km run + fartlek

Workout 12 of 24

25 min total · Building endurance

Why This Workout

Halfway there! You're running farther than you thought possible. Your body is adapting — feel the difference.

Today's Distance

2.5km

25 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 8 | Workout #24

Next Challenge

5K done — finish line!

Workout 24 of 24

~33 min · Your first 5K

Why This Workout

You did it! 5K — from the first step to the finish line. This is just the beginning.

Today's Distance

5km

35 min

Duration

Moderate

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 1 | Workout #1

Next Challenge

Walk-run intervals

Workout 1 of 24

18 min total · Easy pace

Why This Workout

We start easy. Walk-run intervals build your base — no pressure, no rush.

Today's Distance

1km

18 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 4 | Workout #12

Next Challenge

2.5 km run + fartlek

Workout 12 of 24

25 min total · Building endurance

Why This Workout

Halfway there! You're running farther than you thought possible. Your body is adapting — feel the difference.

Today's Distance

2.5km

25 min

Duration

Easy

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Week 8 | Workout #24

Next Challenge

5K done — finish line!

Workout 24 of 24

~33 min · Your first 5K

Why This Workout

You did it! 5K — from the first step to the finish line. This is just the beginning.

Today's Distance

5km

35 min

Duration

Moderate

Intensity

1
Leg swings — 10 reps each leg
2
Walking lunges — 10 steps total
3
High knees — 30 seconds
4
Butt kicks — 30 seconds
5
Arm circles — 10 reps each way

Track your journey

See your progress, next workout, and how close you are to the finish line.

9:41

8 OF 24 WORKOUTS

ESTIMATED COMPLETION

Apr 20, 2026

35 days left

NEXT CHALLENGE

Walk-run intervals

1 km|~18 min

18 min total · Easy pace

Your Journey

8 of 24 workouts

Tap a milestone to see details

First steps

Week 1 · 3 runs/week

Your body is adapting

Week 1 · 3 runs/week

Finding your rhythm

Week 3 · 3 runs/week

💪 Build phase

Habit formed

Week 4 · 3 runs/week

You are here

A stronger you

Week 6 · 3 runs/week

🔥 Peak phase

Ready

Week 8 · 3 runs/week

Finish line

Ready to cross the finish line

After 70 km across 8 weeks of training, you'll be ready for race day. Trust your body — every step prepared you for this moment.

70 km trained8 weeks

One-time purchase — no subscription

Everything you need to reach your goal

Buy once, train at your own pace. No subscription, no hidden fees.

Personalized workouts

Every workout is tailored to your level and goal. The plan evolves with you.

Track your progress

See yourself getting stronger week by week. Distance, pace, and how you feel — all in one place.

Reminders and notifications

Get a nudge when it's time to run. Never miss a workout.

Statistics and insights

Detailed stats that show how your training develops over time.

More features on the way — Strava integration, races, and more.

One-time purchase — no subscription

Get your training plan

114kr

8 weeks · 24 workouts

Personal workoutsTrack progressRemindersStatistics

Not satisfied? Money back within 14 days. No questions asked.

Common questions

We've got answers.

What if I can't run at all yet?

That's exactly who this plan is for. Week 1 starts with walk-run intervals. You'll build up gradually — no pressure, no rush.

How many days per week?

3 sessions per week, with rest days between for recovery. Fits around a normal life.

What if I miss a workout?

The plan adapts. Miss a day, pick up where you left off. The important thing is that you keep going.

Ready to start?

In 8 weeks, you'll have done it. Step by step.

Buy the training plan — 114 SEK

Not satisfied? Money back within 14 days. No questions asked.

Other distances

10K·Half Marathon·Marathon