Break your ceiling.
12 sessions drawn to scale, 5 routes measured off the map and one eight-week block. Free, no account, written in Cluj.
Start here
Week 01 Run 01
20 min walk-run · run 2, walk 1
Twenty minutes on the clock. Run two, walk one, repeat until the twenty is done. That is a complete first session, so do not add to it. Easy means you could hold a conversation the whole way. Do it three times this week, then follow the first month on one of the measured loops.
- Duration
- 20 min
- Effort
- Conversational
- Kit
- Shoes only
Run Cluj.
Five routes traced from the OpenStreetMap path network and measured off the geometry. One lap, one rep. No watch argument.
All five routes in detail →© OpenStreetMap contributors
Most of it easy.
A little of it brutal.
Polarized training. Around eighty percent of your weekly volume stays easy. The harder work has its place, with enough recovery to make it count.
Zone 1–2 · conversational
Zone 4–5 · breathless
See the workout
before you run it.
Bars are the whole session to scale, warm-up to cool-down. Paces assume a 5K around 21 minutes; start at the slow end, or let the planner rewrite them for you.
All 12 sessions →Eight weeks,
one direction.
An example block for a runner whose easy runs sit around 5:30/km: 20 to 31 km a week, every kilometre counted from the runs. New to running? Start at run 01 above, and the planner sets your own volume.
Explore the full block →4 × 4
The first real VO2max session. Four hard four-minute efforts, three easy between, on a measured loop.
Your plan.
Built around you.
Seven questions, then a plan with your own paces, from a first walk-run to a full block. Time one lap of Parcul Central before you start and again at the end. Free, no account, and nothing you enter leaves your browser.