Answer a few questions → get a week-by-week schedule you can actually follow.
Your plan length matches the number of weeks you enter. For very short plans (2–3 weeks), the plan focuses on sharpening and tapering instead of “building” like a long block. If you add a recent time, we also show suggested pace targets for workouts.
We start from your current mileage and adjust gradually using conservative progression, with cutback weeks and taper logic when appropriate.
No — it’s a planning tool. If you have pain that changes your stride, swelling, or worsening symptoms, consider seeing a medical professional.
Don’t cram. Keep your long run and one quality day if you can, then move on. Consistency matters more than one “perfect” week.
Yes — try to keep at least one easy day between hard sessions. Avoid stacking intervals + tempo back-to-back.
You should be able to talk in full sentences. If you entered a recent time, use the suggested easy pace range as a guide — but effort matters most.
20–35 minutes works great: core + hips/glutes + single-leg strength (split squats, RDLs, step-ups). Keep it lighter during taper weeks.