Training plan
Weekly Running Time Planner
Use this to turn a rough weekly running-energy target into minutes you can spread across repeatable easy runs.
- Uses a simple running estimate of about 1 kcal per kg per km.
- Converts the target into weekly minutes and minutes per session.
- It plans running time and does not predict fat loss.
This estimator turns a calorie target into repeatable easy-running time, so the week starts from consistency rather than guesswork.
- Use an easy pace you can repeat, not race pace.
- Start with a modest weekly running-calorie target.
- Keep sessions short enough that recovery is normal.
The estimate is based on distance covered at your easy pace. It does not predict fat loss by itself.
- If the per-session time is too high, reduce the target or add walking.
- Increase weekly time only after the current level feels normal.
- Pair running with food, sleep, and strength habits.
Use the per-session time as an upper limit for the next week of easy runs.
How much easy running time fits my week?
This plans running time from a rough energy estimate of about 1 kcal per kg per km. It does not predict fat loss or replace total energy-balance planning.