Build a balanced weekly fitness plan
One week, five qualities (strength, single-leg work, core stability, mobility and running), laid out so they don't fight each other, and checked against the physical-activity guidelines. Editable, downloadable.
Movement patterns not trained this week: Core. Add them, or check your equipment covers them.
Aerobic total is ~125 min/week, below the 150-min activity floor. Lengthen a run, add an easy session, or count brisk walks toward your week.
Your week vs the recommended activity floor. Mobility is a bonus, not pass/fail.
Edit anything: swap moves, change sets or minutes.
| Exercise | Reps | Sets | |
|---|---|---|---|
| 8-12 | 3 | ||
| 8-12 | 3 | ||
| 8-12 | 3 | ||
| 8-12 / side | 2 |
| Exercise | Reps | Sets | |
|---|---|---|---|
| 8-12 | 3 | ||
| 8-12 | 3 | ||
| 8-12 | 3 | ||
| 30-40 m | 2 |
Run/walk builds your legs before your fitness outruns them. Three runs a week, a rest day between. Goal: 30 min continuous.
| Block week | Run/walk session ×3 | Progress |
|---|---|---|
| Week 1 | 1 min jog / 2 min walk × 7 | Step up if last week was easy |
| Week 2 | 2 min jog / 2 min walk × 6 | Step up if last week was easy |
| Week 3 | 3 min jog / 2 min walk × 5 | Step up if last week was easy |
| Lighter week | Easy run/walk, 20 min | Recover |
Tendons and bones lag your heart and lungs. Keep any single run within ~110% of your longest recent one, and add no more than ~10% a week.
| By week | W1 | W2 | W3 | Lighter |
|---|---|---|---|---|
| Strength effort | RIR 3 | RIR 2 | RIR 1 | RIR 4-5 |
| Strength volume | + reps | + reps | + load | −40% |
| Cardio minutes | 125 | 138 | 151 | 81 |
Progress by feel, not testing. Add weight when you hit the top of a rep range two sessions running. Take the lighter week when progress stalls or you’re run-down.
Your plan stays on your device.
Built to established activity guidelines: 150+ min/week moderate aerobic (hard minutes count double), muscle work across major patterns on 2+ days, plus balance and mobility. Heart-rate zones use 208 - 0.7 × age and are approximate. The talk test is the better guide. Strength loads use reps-in-reserve, not max testing. General starting points, not medical advice or a promise of any result. If injured, pregnant, or with a condition, check with a professional first.
Want this built around you?
The same balance I use with clients, with a coach picking the moves around your equipment, joints, running history and schedule, then adjusting week to week off how you're actually recovering.