Run Programs

By Weng Fei Fung
Github Linked-In Youtube

Bring the app with you on your runs to train up to the next level!

Coming soon - 10 mile, half marathon, and marathon interactive plans. The walk, jog, and run durations are based on ExRx.net's aerobic conditioning plans. I've also included "transitional" weeks for those who need a gradual transition to more challenging weeks, and they are denoted with a/b/c. Those more athletic can skip transitional weeks and follow the original ExRx.net's postings.

Goal: Run Continuously for 20 Minutes

3-4x days per week
(Gray a/b/c is an optional transition week if you need more conditioning. It'll add a slower build up to the next week's intensity.
(Red is difficult for some individuals: May want to repeat week or add optional transitional weeks if you need more conditioning.)
  • Week 0a
  • Week 1
  • Week 1b
  • Week 2
  • Week 2b
  • Week 3
  • Week 3b
  • Week 4
  • Week 4b
  • Week 5
  • Week 5b
  • Week 6
  • Week 6b
  • Week 7
  • Week 7b
  • Week 8
  • Week 8b
  • Week 9
  • Week 9b
  • Week 10
  • Week 10b
  • Week 11

Goal: Run 1 mile to 5 miles

(4x days per week, May consecutive first 2 days)
(Red is difficult for some individuals: May want to repeat week or add optional transitional weeks if you need more conditioning.)
  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 9