Running Base Builder
KM
Miles
Current Weekly Volume
Target Weekly Volume
Advanced
Long Run Percentage:
15%
20%
25%
30%
35%
40%
45%
50%
55%
60%
Long Run Day:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Daily Distance Variation:
Increase Type:
Add 1 mile for each day you run
Add 1 km for each day you run
Percentage
Increase Percentage:
5%
10%
15%
20%
25%
30%
35%
40%
45%
50%
55%
60%
Increase Frequency:
Every week
2 weeks
3 weeks
4 weeks
5 weeks
6 weeks
7 weeks
8 weeks
9 weeks
10 weeks
Recovery Weeks?
Recovery Week Frequency:
2 weeks
3 weeks
4 weeks
5 weeks
6 weeks
7 weeks
8 weeks
9 weeks
10 weeks
Recovery Week Percentage:
10%
15%
20%
25%
30%
35%
40%
45%
50%
55%
60%
When can you run?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Include weeks with
initial volume
Show calendar
Start date:
Whole numbers
Time estimate
Pace (minutes per km/mile)
Build Base
How to copy / download
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
