Training Budget Calculator

This sample week illustrates the training-budget arithmetic. It is not a training programme or an assessment of what you can sustain.

Worked example. A 20:00 5K runner selecting 40.0% and seven days gets 50.2 km (31.2 miles) in 4 h 6 min. The 280 easy-equivalent minutes cover two interval sessions, four easy runs and one easy-paced long run. Halving the speed-work setting gives 52.7 km (32.7 miles) in 4 h 22 min for the same budget.