Free 2-Week Runner Sampler
Easy run, tempo, long - taste the Runner Foundations plan.
Adds the plan to My Library so you can check off each day as you train.
Goal
Build aerobic base
Duration
2 Weeks
Frequency
4 days/wk
Level
Beginner
Free sample
GrátisGrátis
Weeks 1 & 2 of the full program - included free, with video for every exercise.
- 2 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Workout Summary
Free 2-Week Runner Sampler
One easy run, one tempo, one long run and a runner-specific strength session - the exact pattern of the 8-week 5K build.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Endurance
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
2 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayStrength for Runners
- TuesdayEasy Run + Strides
- WednesdayMobility / Rest · keep it easy (Zone 1, nasal-breath pace)
- ThursdayTempo Run
- FridayRest · optional 20–30 min walk or light mobility
- SaturdayLong Run (or Optional Recovery) · keep it easy (Zone 1, nasal-breath pace)
- SundayOptional Walk / Full Rest · keep it easy (Zone 1, nasal-breath pace)
Heart rate zones
How to read your zones
Every endurance session is built around heart-rate zones so you train the right system on the right day. Use a watch, chest strap, or the talk-test to stay in the target band.
Tip: Estimate your max heart rate with 220 minus your age, then match the percentages above. Adjust by feel - the talk-test never lies.
Workouts
Free 2-Week Runner Sampler
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
All 2 weeks unlocked · Day-by-day schedule below
2-week plan
Week 1 · Day 1
Strength for Runners
Single-leg base
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 8 | 90 sec |
| Romanian Deadlift | 3 | 8 | 90 sec |
| Walking Lunge | 3 | 10/side | 60 sec |
| Standing Calf Raise | 4 | 15 | 45 sec |
Week 1 · Day 2
Easy Run + Strides
Zone 2 aerobic
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Run (Zone 2) | 1 | 30 min | - |
| Strides | 6 | 20 sec | 60 sec walk |
Week 1 · Day 3
Mobility / Full Rest
Recovery
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Easy Walk | 1 | 20–30 min | - |
| Hip / Calf Mobility | 1 | 10 min | - |
Week 1 · Day 4
Tempo Run
Threshold
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Run (warm-up) | 1 | 10 min | - |
| Treadmill Run (Zone 3-4) | 1 | 20 min | - |
| Treadmill Run (cooldown) | 1 | 10 min | - |
Week 1 · Day 5
Rest Day
Full recovery
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Easy Walk | 1 | 20 min | - |
Week 1 · Day 6
Long Run
Endurance · Zone 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Run (Zone 2) | 1 | 40–50 min | - |
Week 1 · Day 7
Recovery Walk
Optional · skip if tired
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Easy Walk | 1 | 30–45 min | - |
| Full Body Stretch | 1 | 10 min | - |
Reviews & Ratings
What athletes are saying
Reviews & Ratings
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.