Plan like a pro. There are no shortcuts to achieving great things.

Whether it’s a 5K or an ultra marathon, this section will help you design and track your training schedule to meet your goals.

Here is how you use this section:

The top row helps you track some details related to event day, so that you can be reminded of its context as you train. The first column below provides space for numbering the training weeks.

Moving from left to right, the subsequent columns allow you to track your daily training. Our plans usually have the following components: Base Training (BT), Interval Training (IT), Tempo Runs (TR), Cross Training (CT), and Rest (R).

After you’ve found or designed the right plan for you, we recommend filling rows out, one or two weeks at a time. That way, you can adjust as you train. Life happens, and sometimes you might need to tweak the plan as you go.