Running Base Builder

KM Miles

Current Weekly Volume Target Weekly Volume

Long run

Long Run Percentage:

Long Run Day: Daily Distance Variation:

Increase Type:

Increase Percentage:

Increase Frequency: Recovery Weeks?

Recovery Week Frequency: Recovery Week Percentage:

When can you run?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Include weeks with
initial volume Minimum run distance

Minimum distance per run

Show calendar

Start date:

Whole numbers Time estimate

Pace (minutes per km/mile)

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Unsaved changes

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Copy for spreadsheets or download a CSV.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total