Build a strength and running week that fits

Choose the exact days and a firm time cap. Get whole strength sessions and whole running sessions, separated across the week, with a progression rule you can use. Editable, printable and based on peer-reviewed training research.

Training weekdays 3 selected

Session capStrength experienceWeekly emphasisRunning backgroundRuns in a recent weekTypical run minutes, 0 if newLongest recent run minutes, 0 if newWhere you run

Equipment

Practical constraints optional

Existing formal sessionsWalking does not block a day; other sessions do. Reported intensity informs adjacent-day recovery.

No account. Your plan inputs stay in this browser.

When you want it dialled in

Want this built around you?

A coach can adapt the strength work and running dose around your equipment, training history, schedule and recovery, then adjust it from what actually happens each week.

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