Robust Runner
A 32 week foundational running schedule to set you up for a lifetime of happy running. It’s the schedule I wish I’d had when I started out. It follows training theory, but also takes into account the body’s own rhythms, allowing the slowest adapting parts (like tendons and bones) time to adapt in each phase. It is a schedule designed for progress without any weak links.
I strongly believe in the importance of understanding the “why” behind training so the schedule comes with 4 pages explaining this and information on what to do if you need to miss some training.
A 32 week foundational running schedule to set you up for a lifetime of happy running. It’s the schedule I wish I’d had when I started out. It follows training theory, but also takes into account the body’s own rhythms, allowing the slowest adapting parts (like tendons and bones) time to adapt in each phase. It is a schedule designed for progress without any weak links.
I strongly believe in the importance of understanding the “why” behind training so the schedule comes with 4 pages explaining this and information on what to do if you need to miss some training.
A 32 week foundational running schedule to set you up for a lifetime of happy running. It’s the schedule I wish I’d had when I started out. It follows training theory, but also takes into account the body’s own rhythms, allowing the slowest adapting parts (like tendons and bones) time to adapt in each phase. It is a schedule designed for progress without any weak links.
I strongly believe in the importance of understanding the “why” behind training so the schedule comes with 4 pages explaining this and information on what to do if you need to miss some training.
Introducing my 32‐Week Lifelong Runner Schedule.
Designed for novice runners aiming to build a rock‐solid foundation and evolve into robust, lifelong runners. Here's a quick overview of the schedule:
Weeks 1–12: Base building
Builds your aerobic engine with easy runs, strides, and hill bursts. This phase establishes endurance and refines biomechanics while allowing tendons, bones, and muscles the time they need to adapt.Weeks 13–20: Aerobic conditioning and threshold
Enhance metabolic fitness with weekly aerobic threshold intervals that progress from short bursts to a continuous 20-minute effort, boosting cardiovascular efficiency and lactate clearance.Weeks 21–24: Mileage build
Adds an extra 30-minute run and gradually extends your long run, solidifying your endurance base while maintaining the crucial aerobic threshold work.Weeks 25–28: Introduction to high intensity running (temporary mileage reduction)
Your mileage reduces slightly to safely incorporate high-intensity sessions – improving speed, power, and VO₂ max without compromising recovery.Weeks 29–32: High intensity continued with mileage coming back up
Ramp up the mileage again while maintaining your high-intensity training, striking the perfect balance between endurance and speed for continued improvement.