Start running · week 2 of 12
Walk-run, 8 × 2 min
Duration
34 min
Distance
3,8 km
Effort
4/10
034 min
- Z1Warm-up 5 min walk
- Z28 × 2 min easy, 1 min walking recovery
- Z1Cooldown 5 min walk
You should be able to talk while running. If not, slow down.
Start running
Run 30 minutes, starting from scratch.
Nobody runs 30 minutes on day one. Runayo builds you a walk-run plan, two or three times a week, that moves forward at the pace of what you actually do — without hurting you or putting you off running.
With or without a watch. All you need is a mobile number, no password.
Getting started
Three steps, and your plan is ready.
Tell us you're just starting
How many times a week you can get out, and what you want: running 30 minutes, a first 5K, feeling better.
Share your baseline
Your age, your height, what you already do. No watch? No problem, you can fill everything in by hand.
Head out, tick it off, progress
Every workout you finish gets ticked off, and the next one is built from the last. Too hard? Just say so, and your coach eases off.
The logbook
What your coach does for you.
- Tue 6Easy run, 50 min · 9 kmDone
- Wed 7Rest
- Thu 8Threshold 3 × 2 kmDone
- Sun 11Long run, 1 h 45
Every run finds its workout
Whether they come from your watch or you add them by hand, your runs line up with the workouts you had planned, give or take a day. The coach ticks them off. Skip a session, no guilt trip.
Busy weekHigh fatigueTravelingNew days
Week 12: Monday to Thursday in Lyon.Readapt week 12
Your plan follows your life
A busy week, a tight calf, a trip away: just log it and the following weeks adjust. Moving a workout takes one tap.
- Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
- Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
- Side plank3 × 30 s per side · 30 s rest
Strength work, movement by movement
Every strength session lists its moves, sets, tempo and rest, and each move has its own card: how to do it, the mistakes to avoid, and a figure showing you the way.
Questions
What runners ask us.
- I'm a complete beginner — is this for me?
- Yes, that's exactly the point: the plan starts with walk-run intervals and only progresses if your sessions go well. No pace to hold, just a duration.
- How much time per session?
- About half an hour, two to four times a week, depending on what you choose.
- Do I need a watch?
- No. You enter your numbers by hand in two minutes, and you can log a completed workout in a few seconds. If you have a watch, your runs come in on their own.
Your first run can be today.
Watch or no watch, a mobile number is enough.