Curated Workouts
C25KProgram
A nine-week beginner running plan from the NHS — alternating walks and runs that gradually build to a continuous 30-minute run. Pick today’s session and press start.
A nine-week beginner running plan from the NHS — alternating walks and runs that gradually build to a continuous 30-minute run. Pick today’s session and press start.
Your first run takes a gradual approach, alternating brief running intervals with walking recovery periods so the body has time to adapt. Start gently — the goal is just to finish.
Same structure as your first run. Focus on steady breathing and a relaxed pace — let the rhythm of the intervals do the work.
Final repetition of week one. The pattern should feel familiar now — that’s the foundation you’ll build on.
Running intervals get a little longer this week. Keep a steady pace — there’s no need to rush.
Same shape as your last run. Take time over the warm-up walk so the longer running intervals feel manageable.
Stay with the rhythm. You’re getting stronger with every run — even when it doesn’t feel like it.
A longer continuous run lands in week three. You’re getting stronger each time you go out — trust the build-up.
Repetition is what builds fitness and confidence. This might feel a little easier this time round.
Last session of week three. Your legs might feel a bit stronger and your breathing a bit steadier.
Substantially longer running intervals this week. Keep a pace that feels good — endurance builds progressively.
The structure should feel a bit easier now. Personal pacing is the key — find a tempo you can hold and stick with it.
Same intervals, third time through. Pay attention to good posture throughout — shoulders relaxed, eyes up.
Past the halfway point. Warm up properly to keep injuries away and prepare for the bigger efforts ahead.
Two longer running blocks today. This session is a step towards your first 20-minute run in run 3.
A milestone session: 20 minutes of continuous running. Music or a podcast can help you stay focused and motivated.
Back to interval-style structure after the 20-minute milestone. Focus on breathing and rhythm.
Two ten-minute blocks today. It’s a challenging session — but look at the progress you’ve already made.
Another big milestone — your first 25-minute run. Everything you’ve done so far has built you up for this.
The whole week focuses on building endurance at 25 minutes. Running with a friend can keep motivation high.
Cumulative endurance work. You can always slow down or take a quick walk if you need to — listen to your body.
Three strong runs in a row this week — that’s no small thing. Take a moment to acknowledge it.
Stepping up to 28 minutes. A new route or a motivating playlist can help keep boredom at bay.
Stay focused on breathing and posture. The progress you’ve made over eight weeks is real.
Last 28-minute run. That’s real commitment — recovery is earned.
The final week begins. Settle into your own pace and enjoy the run — you’ve built up to this.
Second to last. Keep hydrated through the session and let the rhythm carry you.
Final session. You’re only 30 minutes away from that finish line — give it everything and recognize how far you’ve come.
Fixed work/rest intervals, repeated for a set number of rounds.
Rotate through named exercises with optional breaks. Stations of any duration.
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
Simple timed rounds with breaks. Boxing, MMA, sparring.
Build any interval sequence from scratch, one by one.
Stack other timers into a multi-block session, cycled as a whole.
The full Seconds experience — on iPhone, Apple Watch, and Android.