SubRunGear

Training week planner

Pick how many days you can run each week — get the ideal number of runs and how to spend them: long run, easy runs, threshold, and intervals.

Days you can run per week

Ideal week: 4 runs and 3 rest days — 2× easy run · threshold · long run.

Run 1Easy run
Relaxed pace, nose-breathing easy. These runs create the volume that makes the hard days work.
Run 2Threshold
Comfortably hard — around the effort you could hold for an hour. Blocks of 8–20 minutes with short floats.
Run 3Easy run
Relaxed pace, nose-breathing easy. These runs create the volume that makes the hard days work.
Run 4Long run
The cornerstone. Comfortable, conversational effort — builds the aerobic base and durability everything else sits on.

Keep the easy days genuinely easy — roughly 80% of weekly volume stays relaxed, and hard days are spaced with easy running between them. Set the actual paces with the pace calculator.

General guidance, not a personal plan — build up gradually, and this isn't a substitute for a real coach.