Every program has a week-by-week schedule, exact sets, reps or times, a warm-up and cool-down, rules for when to progress, and ways to make it easier or harder. Filter by level:
Beginner programs
New to the activity, or returning after a long break. Short sessions, lots of rest, gentle progressions.
A 9-week walk-run plan that takes you from brisk walking to running 30 minutes (about 5K) without stopping, three sessions a week, with repeat-a-week rules for when life or legs need it.
Equipment: Running shoes, a timer or app · Works with: Runna, Aaptiv, Peloton
4-week beginner walking plan
BeginnerA 4-week walking plan that builds from 15-minute easy walks to 40 minutes of brisk walking, five days a week, indoors on a walking pad or outdoors, with simple pace cues and rest-day rules.
Equipment: Comfortable shoes, optional walking pad or treadmill · Works with: WalkingPad, Aaptiv
A 6-week full-body strength plan you can do in a living room with no equipment: three 30-minute sessions a week built on squats, push-ups, hinges, rows with a towel and core holds, with clear rules for when to make each move harder.
Equipment: Floor space, a sturdy chair, a towel · Works with: BODi (Beachbody), obé Fitness
A 4-week yoga and mobility plan for runners and walkers: three short mat sessions a week plus a 10-minute daily routine, focused on hips, hamstrings, calves, ankles and the upper back, with holds, breath counts and easy modifications.
Equipment: Yoga mat, optional blocks and strap · Works with: Manduka, BODi (Beachbody)
A gentle 6-week plan that combines walking, chair-supported strength and balance practice, four days a week, with no jumping and every move done standing or seated. Written for beginners, people over 50 and anyone easing back into exercise.
Equipment: Sturdy chair, comfortable shoes, optional light band · Works with: obé Fitness, WalkingPad, Peloton
Intermediate programs
You train two or three times a week already and want structure, more volume or a new goal.
10K builder: 8-week intermediate running plan
IntermediateAn 8-week plan for runners who can already run 30 minutes and want to run 10K comfortably: four runs a week with one easy-intervals session, one tempo session and a long run that builds to 70 minutes, plus a lighter week 4 and race week.
Equipment: Running shoes, a watch or app with a timer · Works with: Runna, Aaptiv
Dumbbell home strength: 8-week intermediate plan
IntermediateAn 8-week upper/lower split for home lifters with a pair of dumbbells and a bench or sturdy step: four 40-minute sessions a week, double progression on reps and weight, a lighter week 5, and swaps for adjustable or fixed dumbbells.
Equipment: Dumbbells (adjustable or a few pairs), bench or sturdy step · Works with: Bells of Steel, BODi (Beachbody)
Core strength: 6-week intermediate program
IntermediateA 6-week core program that trains the trunk the way it works in real life, resisting movement as much as creating it: three 20-minute sessions a week of anti-extension, anti-rotation, side-bending and carry exercises, with clear progressions.
Equipment: Mat, light resistance band, one dumbbell or kettlebell · Works with: obé Fitness, BODi (Beachbody)
A planned 7-day recovery week for people who train four or more days a week: lighter strength and running sessions at about half your usual volume, mobility, easy walks, sleep routines and a short daily wind-down, so you start your next training block fresh.
Equipment: Mat, whatever you normally train with · Works with: Headspace, Manduka
Advanced programs
Several months of consistent training behind you, comfortable with harder sessions and higher weekly volume.
A 12-week half marathon plan for experienced runners: five runs a week with one quality session, one tempo or race-pace session and a long run that builds to 1 hour 50 minutes, plus two lighter weeks and a two-week taper.
Equipment: Running shoes, a GPS watch or app · Works with: Runna, Future
An 8-week kettlebell program for experienced lifters: three sessions a week combining heavy swings, double-bell or single-bell presses, front squats and cleans with timed conditioning blocks, built on a 3-week wave plus a lighter week.
Equipment: Kettlebells (at least two weights), mat · Works with: Bells of Steel, Future
An 8-week hybrid plan for experienced athletes who want to run and lift seriously at the same time: three runs and three strength sessions a week, arranged so hard days are hard and easy days are easy, with a lighter week 4 and test week 8.
Equipment: Running shoes, dumbbells or kettlebells, bench or step · Works with: Future, Runna, Bells of Steel
How to pick a program
- Beginner if you are new to the activity, haven’t trained in a few months, or want the gentlest start. These plans repeat weeks freely.
- Intermediate if you already train two or three times a week and can finish the beginner plan in the same area comfortably.
- Advanced if you have several months of steady training behind you and recover well from harder sessions.
Run one main program at a time. If you combine, say, a running plan and a strength plan, choose the hybrid program or keep one of them at maintenance. Unsure? Start a level lower; you can always move up.
How these programs make money
Each program lists apps or gear that fit it. Some of those brands run affiliate programs, and once they approve us we may earn a commission at no extra cost to you. Today none of the links are affiliate links, and each is labeled that way. The programs themselves are free and work without buying anything.