0 KM to 5 KM - Week 4 - Lesson 10

About running schedules

The reasons to start running are abundant and often even change while participating in the sport. You might want a reason to go outside after a long day at the office planted in the office chair, you might have the wish to lose some weight or you might just me looking for a new sport. No matter the reason (or level) you go running, a schedule can help you out when you are looking to improve and get the most out of every session. This is why Run Trainer has those schedules to offer.

Prevent injuries and maximize your winnings

The primary reason to use a schedule is that it contains a build-up and to find the right one for you is to look at your current level. Are you just starting out or do you still need to start, then there are entry-level versions. If you have some experience and you can already run a few minutes without losing your stamina then you can look at the 10k for example. The buildup in these schedules can prevent injuries because they can slow you down a bit when you might want to go too fast. It will always be up to you to set the right speed within a training, just listen to the queues as well as your body feedback.

Aside from the balance, a schedule will also provide some extra motivation. In Run Trainer its based on 3 runs per week. If you got in the first 2 runs and you are struggling to go again, finishing the week like you should be a very good motivation.

Various types of running schedules

There are a few types that you can look for. Primarily you can index them into 3 categories.
Stamina, speed and power are the 3 main elements. As a beginner, you should start out with a 0-5k version which will be centered around stamina. After you have some basics in your arsenal you can divert to for example set new speed records.

Schedules for beginners

As stated before the starting runner should always look at the 0 to 5k (also called coach-potato) version. This features a some running with a lot of jogging and walking mixed into this. You will find that after a few short weeks you can tell the difference because in the same amount of time you will start to cover more and more distance. Also, your body will start to get used to the new exercises with your muscles and joints have gotten a chance to adjust to this.

Schedules for experienced runners

Are you running for a bit longer, is running 5k in let’s say ~25 minutes no problem? Then you should look to improve with a schedule for bigger distances. Run Trainer offers a 5 to 10k, 10 to 15k and a half marathon version. After this, there is also the function to add your own schedules. This can also be used if you have specialty wishes like improving speed and really focussing on this. Find the right instructions and insert them into the MyPlan feature.

Be aware: Building more constant speed is more than just running fast. You technique concerning your mobility and coordination will play a big part when setting these kinds of goals.

Using the app with a schedule

You can find loads of running schedules when you want to, but getting the right information at the right time is key. If you are able to learn a complete schedule by hart in a few minutes and go running, that’s awesome. Others might take a sharpy and write down all steps and take a timer with them frequently checking where they should be in the steps. For everyone else, the app can take away all the difficulties by having it programmed and able to load it for you in a few milliseconds.

Run trainer’s features all you need to get going and keep going. 5K, 10K, 15k, half a marathon and then the MyPlan feature to add your own. It simply won’t stop assisting you when you want it to. Just go outside (or inside with a treadmill), put in your headset, boot up your tunes if you want to and get running.

The MyPlan feature is also ideal if you have some special instructions while recovering to just name one instance where it can help you out even more.


That’s all you need to know about the schedules for now. Keep an eye on our website and app if you want to be informed even more in the future but for now, pick your starting one and let’s go running…

Written by rwzdoorn.

Robin started running a few years back and trained up all the way for my first marathon in 2015. As a previous goalkeeper he hated running long distances, now he’s doing them as long and as far as he can. Robin likes to share his experience and help to improve your running.