A time-based running plan designed for busy recreational runners who want clarity, consistency, and sustainable progress. 

Who this plan is for

This plan is designed for recreational runners who:

• already run 2–4 times per week
• feel overwhelmed by random or overly complex plans
• want clear instructions that fit into real life
• prefer training based on time, not distance

If you want structure, consistency, and sustainable progress — this plan is for you.

Who this plan is NOT for

• complete beginners with no running base
• elite or professional athletes
• runners looking for daily 1-on-1 coaching

What you get

✔ 12-week plan (PDF)

✔ 4 runs per week

✔ Time-based sessions

✔ Clear effort guidance (RPE)

Why structure matters

Most recreational runners don’t need more motivation — they need clarity. The result is steady progress without burnout.

This system is built around:

• simple weekly structure
• time-based training
• sustainable progression

The goal is consistency, not exhaustion.