Splits the total distance into warm-up (12.5%), main set (75%), and cool-down (12.5%), then tailors the main set by focus: tempo build/hold/ease, intervals (4/6/8 repeats), long run, or fartlek. Related: running splits, running calories.
You enter a total distance, select your experience level, and pick a training focus. The generator allocates 12.5% of the distance to warm-up, 75% to the main set, and 12.5% to cool-down. The main set is then structured according to the focus: tempo splits into build-hold-ease phases, intervals create level-appropriate repeat counts, and fartlek uses a playful mixed-effort pattern. All distances are rounded to two decimal places.
Most recreational runners train between 3–8 miles per session. Enter whatever your planned total mileage is — the tool will automatically carve out warm-up and cool-down portions from that total.
Fartlek (Swedish for "speed play") alternates fast and slow segments by feel rather than strict intervals. It builds aerobic and anaerobic fitness simultaneously and is a great way to break the monotony of steady-state running.
Most coaches recommend one to two hard sessions per week (intervals or tempo), with the remaining days at easy pace. This allows adequate recovery while still building speed and endurance.
It's better to shorten the main set than to skip the warm-up entirely. Even five minutes of easy jogging reduces injury risk and helps you hit the right intensity faster once the main set begins.
Estimate only. Results reflect your inputs and standard formulas. Double-check important decisions independently.