Beginner running programme — 8 weeks
Here is the 8-week programme Endu generates for a beginner athlete. It then adapts to your feedback after every session and can lead into a race objective.
- weeks
- 8
- sessions
- 32
- sessions / week
- 4
- peak week
- 1.9 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- EvaluationWeeks 1–1 · 1 wk
- DiscoveryWeeks 2–3 · 2 wk
- BaseWeeks 4–6 · 3 wk
- ProgressionWeeks 7–8 · 2 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Evaluation | 1.3 h | 10 |
| 2 | Discovery | 1.3 h | 10 |
| 3 | Discovery | 1.3 h | 11 |
| 4 | Base | 1.6 h | 13 |
| 5 | Baserecovery | 1.6 h | 13 |
| 6 | Base | 1.9 h | 15 |
| 7 | Progression | 1.3 h | 11 |
| 8 | Progression | 1.7 h | 14 |
Sample week — week 4 (Base)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- MondayEasy2 × (6 min run + 1 min walk)24 min · 3.2 km
- WednesdayEasy2 × (6 min run + 1 min walk)24 min · 3.2 km
- FridayEasy2 × (6 min run + 1 min walk)24 min · 3.2 km
- SundayEasy2 × (6 min run + 1 min walk)24 min · 3.2 km
Example generated for a beginner-level profile (MAS 12.5 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass with remarks
100% of the time at easy effort.
1 worth a look · 1 worth knowing · 9 checks passed
Remarks
Long run increase — In week 6, the long run goes from 3.2 to 3.8 km (+19%); 2 week(s) concerned.
Strength training — No strength session.
The 9 checks passed, in detail
Volume progression — Running volume rises smoothly from week to week.
Lighter weeks — A lighter week comes back regularly (weeks 5).
Weight of the long run — The long run keeps a reasonable share of the week.
Intensity distribution — About 100% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 1 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Easy run pace — Easy runs are truly easy (slower than 6:51/km).
A beginner’s first month — No very intense session in the first four weeks.
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your MAS or a reference performance. A MAS test is built into the plan if you don't know yours.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
On Garmin with the Endu app, on COROS by direct sync: the guided workout shows up on your wrist, step by step.
Your plan, not a template athlete's
This plan is generated for an athlete at beginner level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Getting startedFrequently asked questions
- How many weeks does the “Getting started” programme last?
- The programme lasts 8 weeks for a beginner athlete. There is no race to prepare: sessions build from your current volume and the plan follows your feedback after every session.
- Is this plan well built?
- Pass with remarks at Endu’s plan check, the same as for any plan: 9 of 10 checks passed. 100% of the time at easy effort. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 sessions per week. You choose 2 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.