MondayJUN 22
Rest / recovery
tip
Example week
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Week 1
Jun 22 – Jun 27
37.1 km3:58:08
MondayJUN 22
Rest / recovery
tip
TuesdayJUN 23
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 km1:07:00tip
WednesdayJUN 24
Rest / recovery
tip
ThursdayJUN 25
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 km50:08tip
FridayJUN 26
Rest / recovery
tip
SaturdayJUN 27
Long Run
8 min @ 6:40 min / km
Run: 113 min @ 6:25 min / km
18.8 km2:01:00tip
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Community
Recent personal plans
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Not started
Personal record
Balanced
Start
28 Jun 2026
Distance
10 km
Target pace
4:48
Plan
15wk
3× per week
Plan
15wk
3× per week
Not started
Brugge marathon
Race · Zones & Quality (VDOT)
Start
29 Jun 2026
Distance
42.2 km
Target pace
5:41
Plan
15wk
4× per week
Plan
15wk
4× per week
Week 1 of 13
Race
Zones & Quality (VDOT)
Start
27 Jun 2026
Distance
42.2 km
Target pace
4:15
Plan
13wk
5× per week
Plan
13wk
5× per week
Week 1 of 14
Personal record
Balanced
Start
27 Jun 2026
Distance
5 km
Target pace
4:36
Plan
14wk
3× per week
Plan
14wk
3× per week
Week 1 of 14
Personal record
Balanced
Start
27 Jun 2026
Distance
5 km
Target pace
4:36
Plan
14wk
3× per week
Plan
14wk
3× per week
Week 1 of 14
Personal record
Zones & Quality (VDOT)
Start
27 Jun 2026
Distance
5 km
Target pace
4:36
Plan
14wk
3× per week
Plan
14wk
3× per week