Put your training on your calendar.
Choose the Start Now calendar that matches your current capacity, add the full 8-week plan once, then protect your training time like any other important appointment.
Make an appointment with yourself.
Your health deserves a place on your schedule too. The training calendar tells you what to do each day. You decide what time works best for your life and protect that time like a doctor's appointment, work meeting or other commitment that matters.
Choose Your Capacity
Select the calendar that matches the amount of easy movement you can comfortably complete now.
Add Your Calendar Once
Google users must complete the first-time setup from a computer browser. Apple users can subscribe from their phone.
Protect Your Time
Once the calendar is added, choose a realistic time for each workout and treat that time like an appointment.
Add the plan that matches where you are today.
You only need to subscribe once. The full 8-week progression will appear on your calendar.
For participants who can currently move comfortably for less than 15 minutes. This 8-week calendar helps you gradually build toward 30 minutes of comfortable movement.
For participants who can currently move comfortably for 15-20 minutes. This 8-week calendar helps you gradually build toward 30 minutes of comfortable movement.
For participants who can currently move comfortably for 20-25 minutes. This 8-week calendar helps you gradually build toward 30 minutes of comfortable movement.
For participants who can already move comfortably for 30+ minutes. This 8-week calendar helps you maintain your aerobic base and build a consistent training rhythm.
Google Calendar: first-time setup
Add the training calendar from a computer browser the first time. Use the same Google account you use in the Google Calendar app on your phone. Once added, the shared training calendar stays connected to that account.
Do not see it on your phone?
- Open the Google Calendar app.
- Make sure you are signed into the same Google account you used on the computer.
- Tap the menu icon in the upper-left corner.
- Scroll through your calendar list and find 5K with ME | Start Now | your capacity.
- Make sure that calendar is checked so it is visible.
- If it still does not appear, close and reopen the app and allow a moment for the calendar to sync.
The plan tells you what. You decide when.
Think of training like an appointment.
The shared calendar events are intentionally placed on the day of the workout instead of forcing everyone into the same time. Your life, work, family and other responsibilities are different from someone else's.
After the calendar is connected
- Look at the week ahead and choose a realistic time for each workout.
- Block that time on your personal calendar as your training appointment.
- If something important changes, reschedule the workout instead of automatically abandoning the time.
- Keep Friday as your rest and recovery day and Saturday as your cross-training day.
What will show up each week?
Your calendar is your reminder. Your body is your guide.
Use the calendar to protect the habit, then use the Start Now plan for your progression guidance, Run-Walk education and training resources.
Return to Start Now