Structure without a black box
Training week builder
Arrange the distance you already run into a simple rhythm, then make a transparent check against this week’s energy and available time.
A template, not individual coaching, rehabilitation, diagnosis or medical advice.
Your current base
Shape the week
The output redistributes the total you enter. It deliberately does not calculate a safe increase or diagnose fatigue, illness or pain.
Enter your established weekly running volume and preferred rhythm to create a seven-day template.
Weekly template
— across seven days
This week’s check-in
The rules behind the template
The builder gives the long run roughly a quarter to a third of weekly distance depending on goal context, then includes one quality day. It only shows two quality days when you select experienced and at least five weekly runs.
The check-in is deliberately conservative. It can remove pressure to complete the template, but it cannot see sleep, stress, health, injury history, terrain or how hard your easy pace really is.