Step 2 of 3
Design your week
Tap any day to tune the session. Use the grip to move it to a different spot in the week.
Steady · This is your base week. It repeats across all 12 weeks, so set the rhythm first and fine-tune details later.
Template week
Mon
Easy Run
8km @ 5:30 /km
Tue
Intervals
6×800m @ 3:50 + 90s jog
Wed
Easy Run
8km @ 5:30 /km
Thu
Tempo
10km @ 4:20 /km
Fri
Rest day
Open slot if you want to move a run here
Sat
Easy Run
12km @ 5:20 /km
Sun
Long Run
20km @ 5:10 /km
Template volume
~58km / week
Includes warm-up, cool-down, and recovery jogging between reps.