Saved Plans
Create your training plan
Note, these plans are created for active runners trying to reach personal bests in various distances.
If you are a beginner, we suggest you sign up for a beginners plan such as couch to 5k first.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|
Run/Exercise Types
Rest/Crosstrain
Rest
Take a day off, let your body recover from a hard day of intervals or long running on the previous day.
Crosstrain
Either:
- Take a day off, let your body recover from a hard day of intervals or long running on the previous day, or...
- Do some light cross training, such as swimming, cycling, or yoga, or ...
- Do some strength training, such as pushups, situps, or squats, or ...
- ... if you must run keep it a very easy recovery run.
Easy Runs
Easy Run
Run at a comfortable pace. You should be able to hold a conversation.
Endurance Runs
Tempo Run
Run at a steady pace. You should be able to talk in short sentences.
Fartlek
Run at a steady pace. At random moments pick a point in the distance and run to it as fast as you can.
Progression
Run at a steady pace, increasing your pace each kilometre. Your last km should be your fastest.
Long Intervals
An intervals session, where each interval is run at about 75% of your intensity for a distance of at least 1500m.
Threshold
Run with a heart rate that is about 80% of your max heartrate. This run should feel "comfortably hard" at all times. You should be able to hold this pace for a good amount of time.
High Intensity Runs
100m Intervals
Run 100m at a very fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 300m, so if you have 3km in today's plan, that's 10 reps.
400m Intervals
Run 400m at a fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 600m, so if you have 6k in today's plan, that's 10 reps.
800m Intervals
Run 800m at a fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 1000m, so if you have 10k in today's plan, that's 10 reps.
Hill Repeats
Run up a hill at a fast pace, then jog/walk back down. Repeat until you have reached the distance set in your plan for this day.
Long Runs
Long Run
The same as an easy run: run at a comfortable pace. You should be able to hold a conversation.
Long Run (Progression)
Start your run at a slow pace, increasing the pace for each km very slightly. Your last km should be your fastest.
Long Run (Sprint Finish)
Run at a comfortable pace, but for the last 500m, run as fast as you can. Pretend you are finishing a race, and aiming for a personal best.
Long Run (Race Pace)
This is the same as any the basic long run, but also build some moments of race pace in to it.