How to start running from zero

How long should a beginner start running? How do I start my first run?
Create your first workout plan to run up to 60 minutes!


Are you looking for a training plan to start running?

Get your workout plan with Go&Race!


On this page you can generate your first training table to sart runinng up to 1 hour.
Here's a common scenario: You're out of shape, overweight, and then decide to try running. The problem is that every time you try, you manage for a week or two then stop. Complicated training plans with complex intervals are often discouraging and stressful.
We've all been there. The key is to make the ride fun and keep it simple. When you do, running becomes a lifelong habit. Incredibly you will find yourself running even in the rain, even finding it fun. Maybe you'll wake up to go for a run.
Wow! I am one of those who run at dawn! How was this possible? And how is it possible for the day to feel more energetic and no longer tired?

You have turned!

Running and wanting to feel fit is now part of your new life. When you are on vacation, or away for work, you will look around to find out where to go for a jog.

Good workouts and have fun!

How to Go From Zero to Running - Training plan generation

Training plan is 18 weeks long. 3 workouts per week.

Training start date






Running pace chart

Tools for runners: running pace chart.
Pace to time converter.
Find travel times at different distances keeping the same pace.

Running pace chart

Calculate your speed

Tools for runners: running pace chart.
Pace to time converter.
Calculate your pace and your speed and get your personal running pace chart.

Calculate your speed

Race time predictor

Tools for runners: race time predictor.
4 methods to predict your finish race time.

Race time predictor

How to start running from zero

Tools for runners: how do I start my first run?
Create your first workout plan to run up to 60 minutes!

How to start running from zero

10 km Training Plans

Tools for runners: 10 km training plan.
Do you want to run a 10 K (6.2 mi)?
Create your 10 km training plan! Tables for times from 35 minutes to 1 hour and 15 minutes, with customizations in 1 minute steps (that is, for example, you can choose 40 minutes, or 41 minutes, and so on). Fast link:
10 km in 35 minutes
10 km in 40 minutes
10 km in 45 minutes
10 km in 50 minutes
10 km in 55 minutes
10 km in 1 hour
10 km in 1 hour and 15 minutes

10 km Training Plans

Half-Marathon Training Plans

Tools for runners: half-marathon training plan.
Do you want to run a 21 K (13.1 mi)?
Create your half-marathon training plan. Tables for times from 1 hour and 20 minutes to 2 hours and 30 minutes, with customizations in 1 minutes steps (that is, for example, you can choose 1 hour and 47 minutes, or 1 hour and 48 minutes, and so on). Fast link:
Half-Marathon in 1 hour and 30 minutes
Half-Marathon in 1 hour and 45 minutes
Half-Marathon in 2 hours
Half-Marathon in 2 hours and 15 minutes
Half-Marathon in 2 hours and 30 minutes

Half-Marathon Training Plans

Marathon Training Plans

Tools for runners: marathon training plan.
Do you want to run a 42 K (26.2 mi)?
Create your marathon training plan! Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). Fast link:
Marathon in 3 hours
Marathon in 3 hours and 30 minutes
Marathon in 4 hours
Marathon in 4 hours and 30 minutes
Marathon in 5 hours
Marathon in 5 hours and 30 minutes
Marathon in 6 hours

Marathon Training Plans