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Free 4 Week Running Plan
Tell us where your running is right now and we will build four controlled weeks around it. Add a recent PB and every session comes with your own paces, from the same VDOT model as our pace calculator.
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Your starting point
Use what you are running now, not your best ever. Honest numbers make a better plan.
Recent PBs
Optional. Use races from the last 3 to 6 months. We average every valid time, exactly as the pace calculator does.
Disclaimer: This free 4-week running plan is for general guidance only and is not medical advice or a substitute for personalised coaching. Use your judgement, train within your current ability, and stop if you feel pain, dizziness, chest discomfort, or anything that changes your normal running form. If you are injured, returning after a long break, pregnant, managing a medical condition, or unsure whether this plan is suitable, speak with a qualified health professional before starting. Adjust or repeat weeks as needed, and keep easy runs genuinely easy.