Clear quest
8 weeks → 5K. One track to finish strong.
New • 5K Training Squad
Run your first 5K with the Squad.
Start anytime. 8-week plan. Your first 5K—together. 3 runs per week. Time-based run-walk.
Sabay tayo. Kaya ’to.
3 runs/week, time-based
Run-walk friendly
Beginner-safe pacing
Why join the Squad?
We made running a game you can win.
Collect badges, keep a streak, and graduate in 8 weeks with your 5K finisher patch.
Simple rules
3 runs per week, 20–35 minutes. That’s it.
Coach cues
Form, breathing, and mindset in tiny lessons.
Beginner safe
Repeat or skip ahead (+2) with a readiness check.
How it works
Three simple moves
Pick your days, follow the cues, and celebrate the finish. We built this for true beginners.
Pick a start date & your 3 runs/week
Lock in three run-walk days that fit your calendar. We’ll keep the rhythm gentle and consistent.
Follow time-based run-walk sessions + short videos
Press play, stay on time cues, and learn the fundamentals without staring at pace charts.
Graduate with a virtual 5K (badge & certificate)
Graduate in 8 weeks with a celebratory 5K. Earn your Squad badge and printable certificate.
What you get (Free)
Stay guided without the overwhelm
The Squad keeps it simple: time-based sessions, weekly focus videos, streaks, and light-weight community reactions.
Gamify your progress
Patches
Day 1, Week 1, 10-min, 20-min, First 3K, Graduation 5K.
Streak
Keep the chain this month—2-min mobility counts.
Coach tips
Tiny wins > big leaps; repeating weeks is smart.
Cheer wall
Send a clap on teammate wins—no pace flexing.
Free forever
What you get (Free)
- ✓
3 runs per week, time-based
No GPS required. You’ll get gentle run-walk intervals and easy-day walks to build consistency.
- ✓
Start anytime, repeat anytime
Restart a week or repeat a block when life happens. You can also skip ahead up to +2 weeks with a quick check.
- ✓
Weekly focus video + checklists
One short focus video per week plus Done/Skip logging to keep you honest. Streaks and badges for momentum.
- ✓
Community Lite
React and cheer on coach prompts with zero pressure. Stay accountable without endless scrolling.
Upgrade later for pace targets, Training Notebook, AI Coach Chat, and race-specific plans. For now: just show up.
Start FreeProgram glimpse
First two weeks at a glance
Consistency over perfection. Repeat a week anytime—there are 8 weeks total.
Week 1
Set the rhythm
Foundation and breathing. 8 weeks total—go back anytime.
- Session A: 20 min — 1:00 run / 1:30 walk x6
- Session B: 22 min — 90s run / 90s walk x7
- Session C: 24 min — easy walk with 3 x 30s relaxed strides
Week 2
Stretch the intervals
Nudging duration without chasing pace.
- Session A: 23 min — 90s run / 60s walk x8
- Session B: 24 min — 2:00 run / 90s walk x6
- Session C: 25 min — steady walk + 4 x 40s strides
FAQs
What runners ask before starting
Short answers so you can get moving faster.
Day 1
Week 1
Graduation
No. Everything is time-based with in-app timers and cues. A simple phone timer works.
Ready?
Start free and finish your first 5K
Login or create an account. We’ll send you straight to your Squad home.