Running — and every other endurance activity
Structured plans, guided interval sessions with a built-in timer, and effort zones that actually mean something. Pick your sport, pick a plan, press play, log it in one tap.
Training plans
8 weeks · 3×/week · beginner
Couch to 5K
Run a continuous 5K in 8 weeks, starting from zero.
6 weeks · 4×/week · intermediate
5K to 10K
Double your distance and hold a stronger pace in 6 weeks.
12 weeks · 4×/week · advanced
Half Marathon Build
Finish 13.1 miles strong, with a long run that grows safely.
8 weeks · 3×/week · beginner
Cycling Aerobic Base
Ride 90 minutes comfortably and lift your threshold power.
6 weeks · 3×/week · beginner
Continuous 1,000-Yard Swim
Swim 1,000 yards non-stop in six weeks.
6 weeks · 3×/week · beginner
30-Minute Row Benchmark
Row 30 minutes continuously with an even split.
8 weeks · 3×/week · intermediate
Summit & Trail Prep
Be ready for a big all-day hike with real elevation.
6 weeks · 3×/week · beginner
Rucking Starter
Ruck an hour comfortably at 15–20% of body weight.
4 weeks · 4×/week · beginner
Low-Impact Cardio Reset
Build real cardio fitness with zero pounding on your joints.
4 weeks · 3×/week · beginner
Jump Rope Conditioning
Ten to fifteen minutes a day for serious conditioning.
Activities
Running
The fastest route to a bigger aerobic engine.
high impact
Cycling
High aerobic volume with almost no joint cost.
low impact
Swimming
Full-body conditioning with zero impact.
low impact
Rowing
86% of your muscles, one machine, no impact.
low impact
Hiking
Long, low-effort aerobic work with a view.
moderate impact
Rucking
Walking with weight — cardio and strength at once.
moderate impact
Elliptical
Zero-impact cardio that mimics running mechanics.
low impact
Stair Climber
The most brutal calorie-per-minute machine in the gym.
moderate impact
Jump Rope
Ten minutes, a $10 rope, serious conditioning.
high impact
Walking
The most underrated endurance activity there is.
low impact
Effort zones, in plain language
Zone 1 — Recovery
50–60% max HR · RPE 2–3 · You can sing
Blood flow, warm-ups, cooldowns, active recovery days.
Zone 2 — Easy / Aerobic base
60–70% max HR · RPE 3–4 · Full conversation
The engine builder. 70–80% of all endurance work lives here.
Zone 3 — Steady / Tempo
70–80% max HR · RPE 5–6 · Short sentences only
Raises the pace you can hold for an hour. Use sparingly.
Zone 4 — Threshold
80–90% max HR · RPE 7–8 · A few words
Lactate clearance. Race pace for 5K–10K efforts.
Zone 5 — VO2 max / Sprint
90–100% max HR · RPE 9–10 · No talking
Top-end power and speed. 30s–4min intervals only.
Endurance training questions
What is zone 2 training and why does it matter?
Zone 2 is a conversational aerobic effort — roughly 60–70% of max heart rate, where you can still speak in full sentences. Most of your weekly endurance volume should sit here because it builds mitochondrial density and aerobic base with very little recovery cost.
Which endurance plan should I start with?
If you can't yet run 30 minutes continuously, start with Couch to 5K. If you already run 5K comfortably, use 5K to 10K. If your joints need a break, start with the Low-Impact Cardio Reset on a bike, rower or elliptical.
Do I need a heart rate monitor?
No. Every session in Phoenix describes effort in plain language — breathing, talk test and perceived effort — so you can train by feel. A monitor is helpful but never required.
What equipment do I need for endurance training?
Running, hiking and rucking need only shoes. Cycling, rowing, stair climbing and elliptical work need access to the machine or bike. Jump rope needs a rope and a hard flat surface. Each activity page lists exactly what's required.
How many endurance sessions per week is enough?
Three sessions a week is enough to build real aerobic fitness: two easy zone 2 efforts plus one harder interval or tempo session. Plans in Phoenix schedule this for you across 4–12 weeks.