Name: First steps to healthy running
Brand: Mile Savers
SKU: MS-PLAN-3W
Price: 69.00 EUR
Availability: InStock

Jānis Višķers explaining a session to a training group at the stadium

First steps to healthy running

€69,00

After your purchase you sign in to the Mile Savers app with the same email and set the days you can train.

Within two working days Jānis publishes the first week of your plan in the app.

The price is final and includes all taxes; VAT is not added. There are no delivery charges.

One-off payment for one period. Nothing renews automatically – the next one is a new order.

A watch is optional. With a free Intervals.icu account, Garmin, COROS, Suunto and Wahoo watches get the plan and send your runs back to the app; Polar sends your runs only. Apple Watch is not on the Intervals.icu list, so you mark sessions by hand.

I agree to the terms of purchase and ask you to start preparing my plan right away.

Terms of purchase · Right of withdrawal

We will occasionally use your email to tell you about similar Mile Savers programmes. You can also opt out in every email.

I do not want to receive emails about similar Mile Savers programmes.

Next, enter your email – we’ll send you a code, then you pay.

Buying for someone else? After paying, email info@milesavers.lv the athlete’s name and email so we can link the programme to them.

Already running regularly? See the one-month programme.

Your plan is written by Jānis Višķers, a running coach.

Marathon 2:16:59 · Half marathon 1:04:56 · Co-founder of SK Tērauds

Do you want to start running but have no idea where to begin? This three-week programme is for beginners who want to start running sensibly, safely and without unnecessary stress.

Who this programme is for

For those starting from zero or coming back after a long break. The most common beginner mistake is building up too fast – too quick, too much, too often; that leads to injuries and to giving running up. This programme prepares your body for regular running step by step.

What is included

An individual three-week plan adapted to your fitness, your goal and the days you can train
A structure of runs and recovery days with gradual load progression
Clearly stated training tasks for every day

What you will get out of it

You will learn how to start running properly
You will build endurance gradually
You will avoid the most common beginner mistakes
You will build a regular training habit and a base for further progress

What happens after you buy

Right after you pay, open the Mile Savers app and tell Jānis the days you can train.
Within two working days Jānis prepares the first week of your plan – you see it in the app.
Start training to the plan. Your first run starts with the right plan.

Only the length sets the first apart – three weeks for a beginner. The most expensive adds contact – WhatsApp with Jānis for the whole month. Everything else is the same for all three: an individual plan in the app and the first week within two working days. “First steps” is a one-off payment; the monthly programmes can be bought once or as a subscription. The full comparison is on the programmes page.

You may withdraw from the contract within 14 days without giving a reason. If the programme has not started yet (Jānis has not published the first week of your plan), we refund in full. If it has already started at your request, we keep the part for the programme days already passed and refund the rest within 14 days. The full text is in the right of withdrawal and the terms of purchase.

If you are not sure which programme fits, write to Jānis and he will recommend one. If you would rather talk first, there is the video consultation.

The Mile Savers app

Your plan on your phone, every run next to it

Your plan, week by week. Jānis publishes it in the app. On your phone you add it to the home screen – there is nothing to download.
With a watch. On a Garmin, COROS, Suunto or Wahoo the sessions go to your watch too, and after a run the result appears next to the plan by itself: distance, time and how much of the plan you completed. It connects through a free Intervals.icu account; Polar sends your runs only.
Without a watch or with an Apple Watch. Mark it yourself: done as planned, done differently or skipped.
Progress. See how much you ran each week against the plan. With a watch, also your fitness, fatigue and form.

The screenshots show a fictional athlete.