Create your personalised 8-week walk–run training plan. Whether you are starting from scratch, returning to running, or building your fitness, our planner helps you take the next step with a simple, gradual programme.
Use our free Race Pace Calculator to find your required running pace, race splits and finish-time strategy. Create a personalised pace band for 5K, 10K, half marathon and marathon events.
This 8.82 km walk-run interval workout combined three fast 1 km running efforts with walking recovery and a long cooldown. Here’s a breakdown of the pace, heart rate, training zones, and what the session says about improving fitness.
An 8 km walk completed in 1 hour 18 minutes with a moderate heart rate demonstrates how consistent walking can improve cardiovascular fitness, build endurance, and burn over 600 calories in a single session.
This 11.86 km walk-run-walk session combined steady walking with fast running intervals, covering the distance in 1 hour 17 minutes while burning 915 calories and achieving a strong average pace of 6:31 per kilometre.
Completed an 8 km walking workout in 1:18:40 with a steady 9:50/km pace, an average heart rate of 117 bpm, and 616 calories burned. A great endurance session for improving cardiovascular fitness.
A challenging 11.06km walk and run interval workout combining two 3km running sections with walking warm-up, recovery and cool-down. The session included heart rate tracking, pace analysis and over 850 calories burned.
A steady 7.51km walk through Market Drayton town and along the canal, completed in 1 hour 13 minutes. This walking session included useful fitness data including pace, distance and heart rate.
A 12.03km endurance workout combining roads, canal paths and 40 aqueduct steps. Discover how mixed terrain, varied pacing and aerobic training helped create a challenging and rewarding fitness session.
A peaceful 7.5 km morning walk around town and along the canal, completed in 75 minutes with a steady aerobic pace, an average heart rate of 114 bpm, and 570 calories burned.
A steady 7.5 km morning walk with an average heart rate of 121 bpm, a brisk pace of 9:57 per kilometre, and a short climb up 40 aqueduct steps that briefly raised the heart rate to 143 bpm.
A morning 12km progressive run featuring a steady build from an easy pace into a strong finish. The workout included 9km of running with improving splits, reaching 4:30/km in the final kilometre.