Make your next run count
Base building plan generator
Build weekly running distance towards a target with regular cutback weeks.
Enter your current weekly distance, target and number of weeks to see the planned totals in kilometres or miles. Build weeks increase the distance, while every fourth week reduces it. Review how far the schedule gets towards your target, then save a PDF or add weekly reminders to your calendar.
The progression is capped at your target, and a shorter schedule may finish below it. Each figure is a weekly total rather than a single run, leaving you to choose how to divide it across your running days.
Your base building plan
Weekly targets normally rounded to the nearest 0.5 distance units.
Week 1
Build week15 miles
Set your starting weekly total
This is the starting point for the build. Spread the total across your usual run days.
Each distance is a weekly total to spread across your usual sessions. Build weeks increase by 10% up to the target; every fourth week uses 80% of the previous build total. Values normally use the nearest 0.5; a positive target that would round to zero keeps extra precision.
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Build your weekly distance plan
- Enter your current and target weekly distances in the selected unit.
- Choose the number of weeks and build the plan.
- Read the weekly totals, using the week buttons to move through the plan.
- For calendar export, choose the first Monday. Print, share or save a PDF as needed.
A worked example
- With 15 miles currently and a target above 20 miles, the first five weeks are 15, 16.5, 18, 14.5 and 20 miles.
- The unrounded third build value is 18.15; its 80% cutback is 14.52, displayed as 14.5.
How this tool works
Week 1 uses your current distance. Each later build week increases the last unrounded build value by 10%, capped at the target.
Every fourth week uses 80% of the last build week. Cutbacks do not reset the underlying build progression. Displayed distances normally round to the nearest 0.5 distance units. A positive target that would round to zero keeps extra precision.
A short plan may not reach the target. The final week still follows the cutback rule when applicable. Calendar entries are weekly-total reminders, not individual runs.
The 10% progression is this site's planning rule. CDC and UK guidance support general physical activity advice and do not establish this percentage as safe for every runner.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- UK Chief Medical Officers: UK Chief Medical Officers' physical activity guidelines
General physical activity guidance; these tools' training rules are planning rules, not clinical prescriptions.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
- National Institute of Standards and Technology (NIST): NIST Guide to the SI, Appendix B.8: Factors for Units Listed Alphabetically
One mile = 1609.344 metres (exact factor).
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.