Clear quest
8 weeks → 5K. One track to finish strong.
Aian
Your guide, support system and community.
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
One clear 8-week path with enough structure to build trust and consistency.
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; finishing the full 8-week path is the goal.
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.
- ✓
Straightforward 8-week structure
One clear beginner path from day one to race day. Follow the plan, keep moving, and build confidence.
- ✓
Weekly focus video + checklists
One short focus video per week plus Done/Skip logging to keep you honest. Streaks and badges for momentum.
- ✓
7-Day Community Trial
Try posting and replying in the community for 7 days, then decide if Premium is worth it for your routine.
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.