Tell us where you're starting, the race you've got your eye on, and when it is. We'll build you a week-by-week plan that ramps up gently, keeps most of your running easy, builds in recovery, and tapers you into race day fresh — all backed by published sports science, none of it guesswork.
Restored your last plan — generate again anytime.
Every session links to the research behind it — see Methodology.
Volume climbs no more than ~10% a week, eases back every fourth week, peaks, then tapers so you arrive fresh.
How to use it: click or tap any training day to mark it done — it turns green and your weekly progress updates. Click again to undo. Hover a day for the full session details, and use the i buttons for the research behind each workout. Your progress is saved on this device automatically.
Make the memory last: take plenty of photos with the people you raced with, then turn them into a painted canvas at ObsidianMedia. Upload your favorite shots from the day, pick a fun scene to celebrate the accomplishment, and they'll paint everyone into a portrait worth hanging — proof you went from the couch to the finish line.
Create my race-day canvas →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.
Whatever you're training for, the same proven principles do the heavy lifting. Pick your race to see what training for it actually looks like — or skip ahead and build your plan now.
Crawl2Sprint is one of a handful of small, do-one-thing-well products we make. If this one's been useful, you might like the others too.
The studio behind Crawl2Sprint — the hub for everything we make.
obsidianash.com →Hardware lifecycle management for IT teams — track end-of-support dates for your servers, laptops, and switches, and plan replacements before they bite. Asset tagging on the roadmap.
rackroster.com →Turn your favorite photos — including your race-day shots — into painted portrait canvases worth hanging.
media.obsidianash.com →