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Four-week running template
A general easy-running template based on your established weekly volume.
Your result
Total
180min
Week
4
Easy
100%
General aerobic template for adults already running this frequency and volume. All sessions are easy; week 4 is lighter. The longest run is limited to 90 minutes and 35% of baseline volume before progression. Progression is optional, not a safety guarantee. Repeat or reduce the week if recovery is poor. A coach must adapt quality sessions; this is not individual medical advice.
Week 1 · 180 min
| Day | Session | Time |
|---|---|---|
| Mon | Rest | 0 |
| Tue | Easy | 40 min |
| Wed | Easy | 40 min |
| Thu | Rest | 0 |
| Fri | Easy | 40 min |
| Sat | Rest | 0 |
| Sun | Long easy run | 60 min |
Week 2 · 189 min
| Day | Session | Time |
|---|---|---|
| Mon | Rest | 0 |
| Tue | Easy | 42 min |
| Wed | Easy | 42 min |
| Thu | Rest | 0 |
| Fri | Easy | 42 min |
| Sat | Rest | 0 |
| Sun | Long easy run | 63 min |
Week 3 · 198 min
| Day | Session | Time |
|---|---|---|
| Mon | Rest | 0 |
| Tue | Easy | 44 min |
| Wed | Easy | 44 min |
| Thu | Rest | 0 |
| Fri | Easy | 44 min |
| Sat | Rest | 0 |
| Sun | Long easy run | 66 min |
Week 4 · 144 min
| Day | Session | Time |
|---|---|---|
| Mon | Rest | 0 |
| Tue | Easy | 32 min |
| Wed | Easy | 32 min |
| Thu | Rest | 0 |
| Fri | Easy | 32 min |
| Sat | Rest | 0 |
| Sun | Long easy run | 48 min |
Method and sources
weekly minutes: baseline × 1.00 / 1.05 / 1.10 / 0.80 · all easy
General aerobic template for adults already running this frequency and volume. All sessions are easy; week 4 is lighter. The longest run is limited to 90 minutes and 35% of baseline volume before progression. Progression is optional, not a safety guarantee. Repeat or reduce the week if recovery is poor. A coach must adapt quality sessions; this is not individual medical advice.
Sources checked 30.10.2026
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