12 Week running plan

12-WEEK STRUCTURED RUNNING PLAN

For Busy Recreational Runners

Train smarter with a clear weekly structure — without overthinking, mileage calculations, or daily coaching.

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

✔ A 12-week structured running plan
✔ 4 runs per week, all time-based
✔ Clear effort guidance using RPE
✔ Weekly focus and logical progression
✔ Built-in recovery and adaptation weeks

No spreadsheets.

No pace calculations.

No guesswork.

Why this plan works

Most recreational runners don’t need more workouts — they need better structure.

This plan:

• prioritizes consistency over intensity
• balances training stress and recovery
• uses simple, repeatable weekly patterns
• adapts to busy schedules

You train with purpose, not pressure.

Plan structure

• Weeks 1–4: Build routine and aerobic base
  • Weeks 5–8: Introduce controlled intensity
  • Weeks 9–12: Sharpen fitness while reducing fatigue

Each week includes:

• 1 quality session
  • 2 easy runs
  • 1 long run

All sessions are described by time and effort, not pace.

Format

• 📄 PDF download (instant access)
• 📱 Mobile-friendly
• 🖨 Printable

How to use the plan

Follow the weekly structure and adjust effort based on how you feel.

If life gets busy, reduce volume — not consistency.

Progress comes from showing up, not from doing more.

Disclaimer

This plan is for educational purposes only and does not replace medical advice.

Always listen to your body and consult a professional if needed.

👉 Instant download after purchase