Run Programs

By Weng Fei Fung
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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.)

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.)