Day by day

The first 4 weeks, day by day

Browse each week day by day — rest days included, so you see the full rhythm.

Choose your goal

Build muscle Get stronger Run a faster 10K Prepare for Hyrox General fitness

Intervals, long runs and runner strength

How you progress: Each week the easy runs and intervals get a little longer or faster as your engine adapts — the plan steps the load up for you, guided by how your sessions feel.

Your week

Interval Run

Today's Guidance

55 min

Conditioning & work capacity

This conditioning session sharpens your engine and work capacity.

Main session

Interval Run

~55 min · RPE 6–7 on reps, 3–4 between (vigorous to light)

The main set is today's training — this is where your engine actually improves, so settle in and hold the target.

Today — how to progress: Hold today's target pace and effort. Once it feels comfortably repeatable, nudge the pace or duration up next time.

1. Warm-upView
Coach guidance
~11 min easy + 4–6 strides (relaxed, 80–120 m).
Target effort
RPE 3–4 (light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.
Step 2 of 3 · Main workNow
Your run
Coach guidance
Aerobic power — kilometre-scale repeats at race effort with full jogging recoveries.
6 × 600 m at 10K race effort with 2 min easy jog between. Keep the mechanics smooth — this is rhythm work, not a test.
On the treadmill: set 1 % incline so the effort matches the road, and set the belt once — straddle it for the recoveries instead of resetting the speed every rep. Clip the safety key on, step on with the handrails, and keep a drink within reach in the warmer indoor air.
Base block: hold every rep at the same effort and keep the recoveries generous. Lengthen the reps before you shorten the jog. 10K emphasis: hold reps at ~10K effort with controlled recoveries — durable speed, not sprinting.
Your coach builds the week around easy aerobic volume you can repeat — the hard day only works when the easy days stay honestly easy.
Target effort
RPE 6–7 on reps, 3–4 between (vigorous to light)
Watch demo
Log your result
Duration completedModality usedDistance (optional)Effort (1–10)
Notes
Create your free account to save your training.
3. Cool-downView
Coach guidance
~8 min easy jog.
Target effort
RPE 2–3 (very light to light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.

This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.

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Today's Guidance

55 min

Conditioning & work capacity

This conditioning session sharpens your engine and work capacity.

Main session

Interval Run

~55 min · RPE 6–7 on reps, 3–4 between (vigorous to light)

The main set is today's training — this is where your engine actually improves, so settle in and hold the target.

Today — how to progress: Hold today's target pace and effort. Once it feels comfortably repeatable, nudge the pace or duration up next time.

1. Warm-upView
Coach guidance
~11 min easy + 4–6 strides (relaxed, 80–120 m).
Target effort
RPE 3–4 (light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.
Step 2 of 3 · Main workNow
Your run
Coach guidance
Aerobic power — kilometre-scale repeats at race effort with full jogging recoveries.
6 × 600 m at 10K race effort with 2 min easy jog between. Keep the mechanics smooth — this is rhythm work, not a test.
On the treadmill: set 1 % incline so the effort matches the road, and set the belt once — straddle it for the recoveries instead of resetting the speed every rep. Clip the safety key on, step on with the handrails, and keep a drink within reach in the warmer indoor air.
Base block: hold every rep at the same effort and keep the recoveries generous. Lengthen the reps before you shorten the jog. 10K emphasis: hold reps at ~10K effort with controlled recoveries — durable speed, not sprinting.
Your coach builds the week around easy aerobic volume you can repeat — the hard day only works when the easy days stay honestly easy.
Target effort
RPE 6–7 on reps, 3–4 between (vigorous to light)
Watch demo
Log your result
Duration completedModality usedDistance (optional)Effort (1–10)
Notes
Create your free account to save your training.
3. Cool-downView
Coach guidance
~8 min easy jog.
Target effort
RPE 2–3 (very light to light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.

The first 4 weeks, day by day

Choose your goal

Your run

Build your own plan

The first 4 weeks, day by day

Choose your goal

Your run

Build your own plan