Training plan
Running Training Plan Generator
Build a starting week, then use completion, effort, and pain feedback to adapt the next week.
- Uses running base, goal, body data, heart-rate data, recovery, and previous-week feedback.
- Progresses, holds, reduces, or protects the next week.
- Persistent pain removes quality work and long running.
A useful beginner plan is staged, not permanent. It should fit current base, goal, body load, heart-rate information, and recovery, then change as the runner adapts.
- Use recent running ability, not your best past fitness.
- Age, sex, height, and weight help set conservative boundaries, not labels.
- Heart-rate data is helpful when available, but effort and recovery still matter.
The output is a 2-4 week training stage. It shows what to repeat now, when to add a little, and when to hold back.
- Add 5-10% only after a smooth week.
- Repeat the week when fatigue is high.
- Reduce volume and remove quality work when pain appears.
Use the stage for 2-4 weeks, then regenerate the plan when the longest run, weekly consistency, or goal changes.
How should I structure my running this stage?
Previous-week feedback
Current stage
Next-week decision:
This is a stage plan for the next 2-4 weeks. Rebuild or adjust it when your body adapts. Estimate heart-rate zones