Sports Chiropractic
Alphington / Ivanhoe
Alphington / Ivanhoe
Run Program Builder
YOUR WEEK
Set your days, level, and mileage — then layer in pace, injury history, a goal race, recent training, and how ready you're feeling. Everything below is optional except the basics.
Basics
Training days per week
4DAYS
Experience level
Beginner
Intermediate
Advanced
This week's target mileage
KM
MI
Optional. Used to size each session, not to prescribe an increase.
Pace & heart rateoptional
Current easy pace
Per km or per mile, matching the unit above. Other paces are estimated from this.
Max heart rate (bpm)
Gives a rough effort zone per session instead of, or alongside, pace.
Injury historyoptional — general guidance, not a diagnosis
None
Achilles / calf
Knee
IT band
Hamstring
Plantar fasciitis
Shin splints
Hip
Lower back
Stress fracture history
Selecting one swaps the sessions that tend to aggravate it. This isn't a substitute for a clinical assessment.
Goal raceoptional
Distance
Race date
This shifts the week's volume and intensity to match your training phase — base, build, peak, or taper — and, if race week falls now, drops the race in on the right day.
Recent trainingoptional
Weekly mileage, last 3 weeks
Checked against this week's target mileage to flag a jump that's too fast.
Training readiness this week
7
Normal
Effort across the week
Not feeling a session? Use the dropdown on any day to swap it and mix up the week.
Terms used this week