Your free running plan.
Tell us your distance, your race and your week. Get a complete first week of running and the strength work underneath it, periodised around what you're actually training for.
Built around your race and the time you've got before it.
The supporting work that helps your running, not just adds to it.
A full first week, no card and no template.
How it works
Built around your race week.
A generic running plan ignores everything that makes your week yours. The unsociable shifts, the bad knee, the strength sessions you keep meaning to do. This one is built from your answers.
Your first week comes complete: the runs, the easy days and the strength work that keeps you running. Train it, and the full plan keeps periodising around the week you actually had, inside FOC.
Answer a few questions
Your goal, your sport, your week, your kit, anything you'd rather not load. Five minutes, no card.
Get your first week
A complete, real week of training lands in your inbox and on a private page. Built around your answers, not a template.
Keep going in FOC
The full plan rebuilds itself around the week you actually had. Join the FOC list and we'll bring you in the moment it opens.
Start here
Your free running plan.
Five minutes of questions. A complete first running week at the end. No card, no countdown.