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Walking (6,000 → 15,000 steps)

Weekly Targets

Progress gradually. If any week feels too much, repeat it before moving on.

Cadence bursts: 30–60s brisk Hills: optional Footcare matters

Tips for success

  • Posture tall, easy arm swing, roll through the foot.
  • Add 2–5 brisk bursts per walk; recover until talkable.
  • Mix surfaces: park paths, gentle trails, pavements.
  • Shoes that fit; swap socks if they get damp.

Running (choose your distance)

5K Plan

3 runs/week · easy + intervals + long easy

Easy pace = talkable Long run slow Rest & fuel

Technique & safety

  • Warm up 5–10 min walk/jog; finish with light mobility.
  • Intervals: keep form tall; recover fully.
  • Build long-run time, not speed.
  • If niggles persist, scale back or rest.

Swimming

Time-based sessions

2–3 swims/week · include technique drills and easy aerobic lengths.

Tips

  • Warm shoulders/hips; exit the pool slowly.
  • Alternate stroke focus weeks (freestyle → back → mix).
  • Use pull buoy or fins sparingly to groove technique.

Cycling

Weekly structure

3 rides/week · endurance + cadence/intervals + long ride.

Tips

  • Cadence 85–95rpm on flats; spin easy up gentle hills.
  • Fuel >90 min: water + carbs + a pinch of salt.
  • Check tyres/brakes weekly; lights for dawn/dusk.

Pace & Time Tools

Run pace calculator

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Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.