Beyond the Bib Run Co.: Custom Running Plans

Test runners

Load a sample runner, or save the current answers as a named test runner to compare plans.

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1 Your race

Race distance Race date Goal finish time h:mm:ss or mm:ss

2 Recent races or hard efforts

A recent race is the best way to set your paces. Add up to four; the plan uses your best result from the last 16 weeks. Heart rate is optional.

3 Your current training

Miles, 3 weeks ago Miles, 2 weeks ago Miles, last week

Days you run now

I have been running consistently for 2+ years I have had a running injury in the last 6 months Experienced runners with no recent injury can do up to 15% of weekly miles at threshold pace; everyone else is held to 10%.

Max heart rate (optional) Used to give an easy-run heart rate ceiling.

4 The plan you want

Plan length (weeks) Peak weekly miles The plan caps this if it would be unsafe. Runs per week Workout runs per week

Days you can do workouts

Long run day

5 Strength, mobility and cross-training

Strength sessions per week Cross-training sessions per week Bike, pool or elliptical on non-running days.

Include mobility and dynamic warm-ups