Running plan

Counted back from your date, week by week.

New to running? You get a plan to 30 minutes without stopping. Already running? Pick a goal and a date and the plan works back from it.

What the plan is based on 5

Nielsen, R.O. et al. (2014). Excessive Progression in Weekly Running Distance and Risk of Running-Related Injuries: An Association Which Varies According to Type of Injury. J Orthop Sports Phys Ther 44(10). 874 novice runners. More than 30% extra over two weeks went with more injuries. Why weekly running never rises faster than that.
Buist, I. et al. (2008). No Effect of a Graded Training Program on the Number of Running-Related Injuries in Novice Runners: A Randomized Controlled Trial. Am J Sports Med 36(1). 532 novices. A plan built on the 10% rule did not reduce injuries. Why that rule is not used here.
Muñoz, I. et al. (2014). Does Polarized Training Improve Performance in Recreational Runners? Int J Sports Physiol Perform 9(2). Mostly easy running improved 10 km times more in those who stuck to it; the group-wide difference was not significant. Why at most a quarter of any week is hard.
Bosquet, L. et al. (2007). Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc 39(8). 27 studies. About two weeks, volume down 41 to 60%, intensity and frequency kept. Why the last weeks look the way they do.
Daniels, J. (2014). Daniels' Running Formula, 3rd edition. Human Kinetics. Coaching practice, not a trial. The paces from your race time, and the limits of about 10% of the week at threshold and 8% in intervals.