Free 4 Week Running Plan
Enter your current running background and any recent PBs. The plan keeps intensity controlled, builds volume carefully, and uses your PBs only to set sensible pace ranges.
Enter your email above to unlock this free 4-week plan builder. Submit the form, then your plan tool will appear right here.
Your Starting Point
Use honest current training, not best-ever fitness. Conservative inputs make a better first block.
Recent PBs
Optional, but useful. Enter a time from the last 3 to 6 months, such as 20:00 or 1:30:00.
Enter your starting point to generate a controlled 4 week plan.
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.