Your first structured running plan
A clear sequence of easy runs, targeted quality work and sufficient recovery.
RUNNING COACHING
Run with a clear sense of the next step.
Pace, durability, technique and recovery are placed in a sensible sequence – for a first plan or a new target time.
Who this path is for
Your distance, previous running load and available recovery determine how quickly volume and pace can progress.
A new target time from 5 km to marathon and beyond
Pace, volume and race-specific sessions progress according to the distance and your starting point.
Running with changing training windows
Key sessions stay visible while the remaining plan can respond flexibly to your week.
What guides the plan
Pace alone does not explain a run. Heart rate, RPE, terrain, temperature and recovery reveal the actual load.
Protect volume and recovery before adding intensity
Load only increases as far as technique, recovery and everyday life can reliably support it.
Read pace, heart rate and RPE together
Speed, cardiovascular response and perceived effort create a stronger picture than one number alone.
Add running technique and strength with purpose
Technique cues and strength work support running without displacing the key sessions.
Example training week
An example of the planning logic. The actual week follows your goal, training status and everyday life. Running sessions may be guided by pace, heart rate and RPE; technique and strength complement the running load.
| Day | Focus | Specific example |
|---|---|---|
| Monday | Rest day | Rest day. Short mobility is optional; no run and no additional training load. |
| Tuesday | Run intervals | Run: about 60 min including warm-up, 5 × 4 min brisk and 2 min easy recovery. Guided by pace, heart rate and RPE. |
| Wednesday | Easy aerobic run | Run: about 45 min relaxed and steady. Guided by easy pace, low heart rate and RPE 2–3/10. |
| Thursday | Strength and stability | 30–40 min of running-specific strength and stability work with controlled execution. |
| Friday | Technique and strides | Run: about 40 min easy plus 4–6 short strides. Keep the easy section calm; run the strides with clean technique and by RPE. |
| Saturday | Long run | Run: about 80–100 min easy and steady. Guided by pace, heart rate and RPE; test planned fueling when duration makes it relevant. |
| Sunday | Recovery run | Run: about 30–40 min very easy. Guided by low heart rate, deliberately calm pace and RPE 1–2/10. |
Personal support that fits this path
Personal weekly planning for your running goal – with a clear initial conversation and direct coordination.
START TOGETHER
Free introductory consultation (approx. 30 minutes)
Together we review your goal, training status, everyday life and the right level of personal support.
Request an introductory conversation PERSONAL COACHINGPersonal Single Sport
I plan your training and adapt it to your development and everyday life.
Personal running coachingQuestions about running coaching
What you may want to know before you start.
Which running goals can I pursue?
5 km, 10 km, half marathon, marathon, ultramarathon and general running resilience require different priorities.
How is pace managed?
Pace is considered together with heart rate, RPE, terrain, temperature and training phase.
What is a 5 km test?
A consistently paced 5 km test provides a practical starting point for a cautious threshold-pace estimate.
How do I train for 5 km?
Short quality stimuli, easy volume, technique and recovery are combined to match your starting point.
How do I train for 10 km?
Tempo, threshold work, easy mileage and suitable progression provide the framework.
How do I train for a half marathon?
Volume, longer sections, threshold work, fueling and recovery are connected over several phases.
NEXT STEP
Find the framework that fits your goal.
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