From 4 to 12 weeks

Starting running

To start running, you need structured and reassuring guidance to avoid the main pitfalls (frustration, injuries, etc.). At Campus, we’ve designed a specialized plan made for you!

Based on over 60 million kilometres travelled and analysed

4.9+3.4K reviews
4.8+2.7K reviews
4.5+1.4K reviews

The Campus Method draws on the experience of 600,000 runners and the analysis of 60 million kilometres run to provide effective, precise training plans tailored to each individual’s goals.

Coach's note

Why is the Campus training plan perfect for starting running?

As a beginner runner, you need to be able to trust your training plan. Indeed, you probably have goals, but also fears and little knowledge about running.

At Campus, when you sign up, we ask you around ten questions to define your runner profile and finely personalize your training plan!

Want to take care of your health?
New challenge or preparing for a long-term goal?
Need to clear your head through running?

We’re here to offer you the training plan that’s right for you to start running!

“A message to you who are just starting out: you’re going through the most transformative period of your running journey. ” - Niko aka Running Addict

A flexible plan tailored to your life

A methodology developed by expert coaches over the past five years. It's precise, intelligently tailored, and truly effective.

Training that listen to you

We tailor it to your current skill level, your background, and your goals. We don't try to make you fit into a mold; we start with who you are.

Dynamic and flexible

The workouts are tailored to your current fitness level. Something unexpected? The plan is recalculated so you can move forward without feeling guilty.

60 minutes treshold workout screen of Campus Coach app

running addict et mathieu blanchard descente trail running

Count on a proven method

600,000 runners are already using Campus. A reliable method, refined through the analysis of 60 million kilometers run, to ensure your progress.

What types of workouts are there for starting running?

Campus offers four types of workouts to start running and be able to run for 30 minutes nonstop. Easy endurance will be the foundation of your training plan, but you’ll also find some interval workouts, "long runs" and strength & conditioning. Each workout guides you step by step to make running accessible and enjoyable from the start.

Base endurance

Basic endurance workouts form the foundation for getting started in running. By adopting this pace, which allows you to maintain a comfortable breathing rhythm, you can increase your training volume without getting tired, whilst safely building up your physiological base, improving your running comfort and enhancing your enjoyment of running.

Intervals

Interval workouts for beginners to running are carried out at fairly high paces. They help to gradually build up your fitness, improve your aerobic capacity and refine your running form. With short workouts spaced out at appropriate intervals, your Campus training plan enables you to make steady and safe progress whilst minimising fatigue.

Long runs

When you’re just starting out with running, long runs give you the chance to run a bit longer than in your other workouts. By incorporating these into your base endurance training, you will gradually learn to sustain your effort over time whilst progressively building up your physical and mental resilience, energy management and running comfort.

Strength & conditioning

Strength & conditioning is a set of weight-bearing exercises designed to help you improve your running, reduce the risk of injury and look after your health. At Campus, we tailor the exercises to suit your profile and goals.

Become a well-rounded athlete

It’s about so much more than just running—we’re here for you even when your running shoes are in the closet.

Injury prevention

It reduces your risk of injury by a factor of 3.7 compared to other methods. Your progress depends first and foremost on your ability to keep going.

Strength and conditioning workout screen in the Campus Coach app

Strength & Conditioning

Built-in strength and conditioning modules tailored to your training load, so you'll be stronger on race day.

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Nutrition

On the big day, your stomach shouldn't get in the way. We’ll help you get your body used to fueling itself while running, so you can focus entirely on enjoying yourself and taking on the challenge.

Learn more

A runner sitting down, reading his daily workout on the Campus Coach app

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4.9

+3.4K reviews

4.8

+2.7K reviews

Our coaches’ expertise at your service

600,000 runners have already improved their performance using the Campus method. A proven training philosophy, refined through the analysis of 60 million kilometres run.

Mathieu Blanchard
Winner of the Yukon Arctic Ultra in 2025, 2nd at the Hardrock 100 in 2025, winner of La Diagonale des Fous in 2024, winner of the MaXi-Race in 2024, 2nd at the UTMB Mont Blanc in 2022.
"In my opinion, everyone, at their own level, should allow themselves adventures."
Nicolas aka Running Addict
2h33 at the Valencia Marathon 2023, qualified for the Ironman 70.3 World Championship 2019, MaXi-Race 60 km finisher
"When you run, you prove to yourself that with willpower and perseverance, you can move mountains."
Tristan aka IRONUMAN
Qualification for Ironman Worlds 2023, finisher of the 7 Majors, finisher of the Norseman (black tee-shirt).
"A feeling of freedom acquired through the discipline of regular training. Quite a paradox (or maybe not so much)."

You're making progress without mental strength

No hassle

Your workouts are synced directly to your watch (Garmin, Coros, Suunto, Apple). Put on your shoes, press Start, and follow the beeps!

You're really making progress

Your running efforts are paying off: track your progress and training volume to stay on track and enjoy every step of the journey.

Learn more

No watch? No problem

Record your workouts directly from the Campus app.

Learn more

They made it through with Campus

4.9+3.4K reviews
4.8+2.7K reviews
4.5+1.4K reviews

Sylvie

I love the fact that this app offers a step-by-step training plan, as I’m a beginner. So far, no injuries – that’s exactly what I was hoping for from this support. I’ve been using it for three months now and I’m not about to cancel my subscription.

See the review

Samy

I’m delighted to give it five stars. As a newcomer to the world of fitness, it’s finally an app that’s informative, easy to understand and guides you step by step with plenty of detail. And above all, there’s one little feature that makes all the difference: it syncs perfectly with well-known fitness apps (e.g. Garmin), so my workout is right there on my wrist while I’m exercising.

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Marion

Exactly the platform I needed to start running! The plans are top-notch, progressive, and tailored to your level and according to your goal. Campus coach is not just a site offering training plans; it's a community and a constantly evolving treasure trove of information!

See the review

Frequently asked questions

Can I track a running workout without a GPS watch?

✅ Yes, with the Campus app, no need for a GPS watch to track your running workout.
The running activity tracker allows you to:

Track the distance covered in real-time
Know your instantaneous pace
Receive vocal or vibration alerts with each pace or phase change
Precisely visualize your effort and recovery intervals
Track specific indicators such as terrain type or pace variations (e.g., trail)

📱 All you need is your smartphone in your pocket to benefit from complete and precise tracking, without a GPS watch.

I am in poor health, is this plan suitable for me?

As long as you have no medical contraindication, you can absolutely follow this plan, which will help you get moving, build your fitness, and make you enjoy physical activity. It’s never too late to "learn to run"!

I don’t like running but would like to start, can this plan help me?

If running may seem difficult and boring at first, starting with a Campus training plan lets you have fun right away! You'll see, being accompanied and setting the goal of completing your workouts will greatly motivate you.

After a beginner’s plan (<b>), am I ready for any other plan?

Yes! After this plan, you’ll be able to start preparing for a distance, or tackle plans that develop one of your qualities (speed, endurance, etc.).

How many workouts are there per week?

The plan includes 3 workouts per week, although it may vary depending on individual profiles. Following the workout plan increases your chances of making swift progress. Consistency is one of the keys to a successful first step into the world of running.

Do you need to run fast when you’re just starting out?

No, definitely not. First, you need to discover running and build an endurance base thanks to easy endurance jogs. Speed will be worked on in a second phase, when you have to do your first intensity workouts. Don’t burn the stages; your progress will be felt quickly!

How can you run without getting out of breath when you’re a beginner?

By slowing down, simply. You need to accept running slowly, or even walking if the shortness of breath is too much. The most common mistake is wanting to run easy jogs too quickly (and that applies at all levels!).

What shoes should you choose to start running?

Your first pair of running shoes should above all be comfortable and have good cushioning. Make sure to choose the right size and don’t hesitate to go to a store to get advice from professionals.

Half-marathon

Marathon

The Campus Trail

Starting running

Why is the Campus training plan perfect for starting running?

Training that listen to you

Dynamic and flexible

Count on a proven method

Base endurance

Intervals

Long runs

Strength & conditioning

Injury prevention

Strength & Conditioning

Nutrition

Start your free trial now

Mathieu Blanchard

Nicolas aka Running Addict

Tristan aka IRONUMAN

No hassle

You're really making progress

No watch? No problem

Can I track a running workout without a GPS watch?

I am in poor health, is this plan suitable for me?

I don’t like running but would like to start, can this plan help me?

After a beginner’s plan (<b>), am I ready for any other plan?

How many workouts are there per week?

Do you need to run fast when you’re just starting out?

How can you run without getting out of breath when you’re a beginner?

What shoes should you choose to start running?

Marathon

Half-marathon

10k

The Campus Trail

Injury recovery

5k