PREVIEW BEFORE YOU PAY
Your plan, week by week.
See the structure. Then choose your program.
From your first step to your first 10K.
01
Enter your details
Your name and phone number. No account, no password.
02
Choose your weeks and pay
1, 4 or 8 weeks. One upfront payment, no auto-renewal.
03
Download your PDF instantly
Your full training plan, ready the moment payment is confirmed.
Illustrative week 1 only. Your paid PDF covers every day of every purchased week.
One document. Yours to keep.
Every interval, easy run, long run and rest day already planned. No app, no login — just a PDF you download once and follow.
Get my 10K planCompare paid programs PDF
Week 1 · Find your rhythmLong run builds to 4 km
Mon
INTERVALS10 x 1-minute run
Tue
RECOVERYStrength or recovery
Wed
INTERVALS10 x 2-minute run
Thu
RECOVERYStrength or recovery
Fri
INTERVALS5 x 400 m
Sat
LONG RUN4 km long run
Sun
RESTRest day
Full 8-week plan downloads as a PDF right after payment
Automated training guidance. Not medical advice or live human coaching.