16-Week Running Checklist
Runs checked off0 / 47
Weeks complete0 / 16
| Week | Core runs | Optional | Note | Done |
|---|---|---|---|---|
| 1 | Third only if it fits | 0 | ||
| 2 | Repeat, make it dependable | 0 | ||
| 3 | Try the third if weeks 1–2 went well | 0 | ||
| 4 | — | Cutback: two runs, skip optional | 0 | |
| 5 | — | Three becomes the target, if ready | 0 | |
| 6 | — | Extend one run | 0 | |
| 7 | — | Other two stay easy/unchanged | 0 | |
| 8 | — | Cutback: shorten the long run | 0 | |
| 9 | — | Back to last comfortable long run | 0 | |
| 10 | — | Hold if recovery/enjoyment is off | 0 | |
| 11 | — | Finish with something left | 0 | |
| 12 | — | Cutback + decision point: maintain or build endurance | 0 | |
| 13 | — | Optional endurance branch | 0 | |
| 14 | — | Extend only if recovery is comfortable | 0 | |
| 15 | — | An hour is a ceiling, not an obligation | 0 | |
| 16 | — | Cutback, take stock | 0 |