Tool
Stuck on a week? What to do next, by week and problem
Pick your week and the problem that best matches. The answer is a concrete next session, not a pep talk.
Photo by Tirza van Dijk on Unsplash
How the number is calculated
The suggestions come from the plan's own numbers: how much the longest run grows between sessions, and how far each session goes at slower paces. Stepping back uses the same conservative table as the restart pages.
Frequently asked questions
Is repeating a week failing?
No. The nine weeks are a structure, not a deadline. Week 4 nearly doubles the running from 9 to 16 minutes per session, and week 5 ends with a 20-minute run — these are the two places a repeat week is most often useful.
How many times can I repeat a week?
As many as you need. If the same session fails three times in a row, change something rather than repeating again: slow the run pace by 30 to 60 seconds per mile, or split the longest run with a one-minute walk in the middle.