MondaySEP 7
Rest / recovery
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Week 1
Sep 7 – Sep 12
37.1 km3:58:08
MondaySEP 7
Rest / recovery
TuesdaySEP 8
Interval Training
8 min @ 6:40 min / km
Repeat 9x:
4 min @ 5:30 min / km
2 min recovery @ 7:10 min / km
5 min @ 6:40 min / km
11.0 km1:07:00
WednesdaySEP 9
Rest / recovery
ThursdaySEP 10
Easy Run + Strides
Run: 45 min @ 6:35 min / km
Repeat 7x:
Run: 20 sec @ 5:15 min / km
20 sec cool jog
7.3 km50:08
FridaySEP 11
Rest / recovery
SaturdaySEP 12
Long Run
8 min @ 6:40 min / km
Run: 113 min @ 6:25 min / km
18.8 km2:01:00
Tips & Advice
News
Latest news
AUG 31, 2026
Build your own running route with the route planner
At runculture.com/route you can draw a running route in a few clicks, or let RunCulture suggest loops that match your distance — with kilometre markers, running direction, elevation profile, surface information and GPX download. And attach your route straight to a session in your plan.
AUG 31, 2026
Edit your running plan directly with the edit button
Changed goal, different level or an extra training day? No need to start over: open your plan, click Edit in the toolbar and adjust that part — your plan recalculates itself, and you see up front what changes.
AUG 30, 2026
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