Tell us where you're starting and which race you're chasing. We'll build you a week-by-week plan that ramps up gradually, schedules your recovery, and gets you to the start line ready — not wrecked.
Volume climbs gradually, drops back to recover, peaks, then tapers so you arrive fresh.
Comfortable enough to hold a conversation. Most of your miles live here — that's by design, not laziness.
Intervals and tempo segments at "comfortably hard." You should finish feeling worked, not destroyed.
Slow and steady. The point is time on your feet, so run them a notch easier than your easy pace.
Where the fitness actually gets built. Walk, stretch, or do nothing — skipping rest is how injuries start.
This plan is a general training template, not medical or coaching advice. If you're new to exercise, managing a health condition, or feel pain (not just soreness) while training, check in with a doctor or a coach. Listen to your body — it outranks any spreadsheet.
Your starting mileage comes from your current running habit — not from where a generic plan thinks you should be. New runners begin with run/walk-friendly volume.
Weekly volume increases a little at a time, and every fourth week pulls back so your legs can absorb the work. That rhythm is what keeps you healthy through the build.
The final weeks taper your mileage down while keeping a little sharpness, so you hit the start line rested, springy, and ready to enjoy the day.