Running plans
SHFT builds personalised running plans that integrate with your lifting. Your runs and strength sessions are scheduled together so they complement each other, not compete.
Start your planChoose your distance
8 weeks
Build from easy runs to a confident 5K. Perfect if you're new to running or coming back after a break.
10 weeks
Step up the distance with structured speed work and progressive long runs. Strength sessions adjust around your key runs.
12-16 weeks
A full periodised build to race day. Includes taper weeks, pace recalibration, and strength volume management throughout.
Periodised structure
Easy runs to build aerobic foundation and let your body adapt to the training volume.
Tempo runs and intervals are introduced. Pace zones sharpen as fitness improves.
Around 30% volume drop to let your body absorb the training. Built in automatically.
Volume drops while intensity stays. You arrive at race day fresh and ready.
Session types
Build aerobic base without fatigue. The backbone of every plan.
Sustained effort at threshold pace. Builds the ability to hold speed over distance.
Short, hard efforts with recovery. Improves VO2max and running economy.
Weekly distance builder. Develops endurance and mental toughness for race day.
Very easy pace after hard sessions. Promotes adaptation without adding stress.
Smart features
Enter your easy pace or a recent race time and SHFT calculates every training zone for you.
Hard runs are scheduled away from leg days so neither session suffers.
After hard or long runs, SHFT reduces your strength volume automatically so you recover properly.
After 3+ speed sessions, SHFT analyses your RPE data and adjusts your pace zones if you've improved.
Set a race date and SHFT structures your plan to peak at the right time. Optional but powerful.
Build your personalised running and strength plan in 60 seconds.
Start your planFree trial available. Cancel anytime.
