Run Plan Builder

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Recent race or time trial

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Plan type

Phases, in this order (0 weeks skips a phase)

Aerobic capacityEasy volume, tempo, strides

wks

ThresholdCruise intervals at T pace

wks

VO2 max3–5 minute reps at I pace

wks

SpeedShort fast reps at R pace

wks

Finish with a 5K time trial week

Maintenance block

Length (weeks)

Finish with a 5K time trial week

For a cut, a heavy lifting block or a busy spell. About half his current running, one hard run a week alternating threshold and VO2 max, the rest easy. No progression: the aim is to hold. 2–3 runs a week is plenty.

Gym sessions and days he can't run

Hard runs avoid the day before and after legs, full-body and HYROX (or other conditioning) sessions. Upper, push and pull days are fine next to hard runs, and easy runs can share any day. Tick "Can't run" for days he has no time to run.

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