Run Less, Run Faster training program planner


Includes easier speeds/paces for convenience

This training program planner is based on the book "Run less, Run faster" (by Bill Pierce, Scott Murr and Ray Moss)
note: this calculator is not endorsed by the book, Use this to generate your training plan easily.
(Times may differ slightly - a few seconds here or there)
Drag the column headings to match your weekdays
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: :

Rest interval jog/walk between run intervals. Race Date:Date

Week Cross training
or Rest day
key run 1
10min warmup
10min cooldown
Cross training
or Rest day
key run 2
1 mile warmup
1 mile cooldown
Cross training
or Rest day
key run 3
use 1st mile as warmup (slower)
10min cooldown
Cross training
or Rest day

Notes: