FREE RUNNING-PLAN WORKBOOK
BUILD A BETTER
TRAINING PLAN.
Six decisions that turn random running into a realistic week you can repeat, adjust and progress.
GET INSTANT ACCESS
PLAN YOUR WEEK.
KEEP IT REAL.
Enter your details and I will send the complete workbook, followed by five short emails that explain how to put it into practice.
WHAT IS INSIDE
FROM GOAL
TO CALENDAR.
This is not a generic mileage chart. It is a practical framework for making the decisions behind a useful training plan.
- 01
Count days, not kilometres
Start with the running days you can protect most weeks.
- 02
Choose the event demand
Match your priorities to the duration, intensity and terrain of your goal.
- 03
Pick weekly anchors
Choose one or two demanding sessions and protect the recovery around them.
- 04
Give every run an intensity
Use effort, breathing and your training data to keep the purpose clear.
- 05
Assemble the week
Place the important sessions first, then add easy running and rest.
- 06
Progress one thing
Build duration, intensity or frequency gradually - not all three at once.
TOOLS, NOT DISTRACTIONS
USE WHAT HELPS.
IGNORE THE REST.
The guide covers both Intervals.icu as a strong free starting point and TrainingPeaks for runners already using it. There are no affiliate gear detours or unrelated membership offers.
You do not need another watch, power meter or heart-rate strap to begin. Start with the equipment and platform you already have.
WHEN DIY IS NOT ENOUGH
START WITH
THE COMPLETE SYSTEM.
If you want the sessions, four-week blocks and progression already mapped out, choose one of Dr Will’s modular training plans for $99.
Explore $99 training plans ↗Get the free workbook first →