Simple beats crowded
Four well-spaced runs are often more productive than five runs squeezed into a stressful week.
Weekly structure
Running plan with 4 runs per week
Four runs per week is enough structure for many race goals: two easy days, one quality workout, and one long run.
Free 4-runs-per-week template
Use this week structure for 5K through marathon training, adjusting workout type and long-run length by goal.
- Two easy aerobic runs
- One quality session
- One long run
WhenSessionHow to run it
TueEasy run35-50 min conversational
ThuWorkoutTempo, intervals, or race-pace blocks
SatEasy + stridesShort relaxed accelerations
SunLong runProgress distance gradually
Training notes
Make the plan fit the runner.
Keep hard days apart
The workout and long run need enough separation to preserve quality and recovery.
Progress one variable
Increase distance, intensity, or frequency carefully instead of changing everything at once.
Related guides
Keep building the plan.
Busy runner plan
10K training plan for busy runners
A free busy-runner 10K sample plan with three efficient weekly runs, plus how to turn it into an adaptive Runapt plan.
Open guideHalf marathon plan
Half marathon training plan with 3 runs per week
A free three-runs-per-week half marathon sample plan for runners who need structure without high weekly mileage.
Open guideFree calculator
Free Easy Run Pace Calculator
Easy pace from a recent race. A range, so the recovery day stays a recovery day.
Open guideAdaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.
Start with a free plan.
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