4-Week Program Template for Running & Endurance

Use in FirstRep document

Weekly Training Schedule

This section helps runners structure their weekly training to balance endurance and recovery.

# Week Number *

1-4

v Run Type *

# Duration (mins) *

e.g., 30

# Distance (miles) *

e.g., 5

Strength Training Integration

Incorporating strength work prevents injuries and enhances performance.

v Strength Workout Type *

# Reps *

e.g., 10

# Sets *

e.g., 3

# Frequency (times/week) *

e.g., 2

Pacing Strategy

Understanding pacing helps maximize performance on race day.

# Target Race Pace (min/mile) *

e.g., 8

# Current Easy Pace (min/mile) *

e.g., 10

# Target Long Run Pace (min/mile) *

e.g., 9

Race Day Nutrition Plan

Proper nutrition timing is crucial for endurance performance.

# Pre-Race Meal Timing (hrs) *

e.g., 3

... Pre-Race Meal Description *

e.g., Oatmeal with banana

... In-Race Nutrition Strategy *

e.g., Gels every 45 mins

Injury Prevention Tips

Avoiding overuse injuries is essential for all runners.

# Rest Days per Week *

e.g., 2

# Stretching Routine Duration (mins) *

e.g., 15

# Foam Rolling Frequency (times/week) *

e.g., 3

Feedback and Adjustments

Regular feedback helps tailor the program to individual needs.

1-10 Weekly Progress Rating (1-10) *

Rate your week

... Challenges Faced *

e.g., fatigue, scheduling

... Adjustments Needed *

e.g., more recovery, less intensity

Why Use This Template

Structured Training

This program provides a clear structure to optimize your training.

Injury Prevention

Focus on preventing injuries with balanced workouts.

How to Use

Fill in your personal details and current fitness level.

Follow the weekly schedule and adjust as needed.

Customization Tips

Adjust the training volume based on your experience level.
Incorporate local race dates to align training.
Modify strength workouts based on available equipment.

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Frequently Asked Questions

How do I know if this program is right for me?

Assess your current fitness level and running experience to ensure the program meets your needs.

What if I miss a workout?

It's okay to adjust the schedule; just make sure to maintain the overall training volume.

Weekly Training Schedule

Strength Training Integration

Pacing Strategy

Race Day Nutrition Plan

Injury Prevention Tips

Feedback and Adjustments

Why Use This Template

Structured Training

Injury Prevention

How to Use

Customization Tips

Frequently Asked Questions

Related Resources