An 8-week progressive training template that tracks your daily mileage across all session types (easy runs, speed work, tempo, long runs, and recovery) and automatically calculates your weekly workload and Fitness Score so you always know where you stand.
Built on the same load-monitoring framework used by professional athletic programs, the Fitness Score calculation flags whether your training is in the Optimal zone, approaching Caution, or needs to Rest — before your body forces the decision for you.
Who this is for
Runners who've been injured chasing a training plan that had no idea how fit they actually were. Coaches who want a smarter way to track athlete readiness week over week. Anyone who's ever wondered: am I doing too much, too fast?
What makes this different
This isn't a PDF you print and forget. It's a living spreadsheet that moves with you — every training cycle, every season, every year. Input your numbers, let the calculations do the work, and train with the confidence of knowing your load is being monitored the same way elite athletes' bodies are.
Reusable forever — reset and go every cycle
Fitness Score calculated automatically
8-week progressive structure (Base → Build → Peak → Taper)
Daily session breakdown across all training types
Color-coded phase and zone indicators
Notes field for modifications and athlete-specific adjustments
Designed by Doctors of Physical Therapy
An 8-week progressive training template that tracks your daily mileage across all session types (easy runs, speed work, tempo, long runs, and recovery) and automatically calculates your weekly workload and Fitness Score so you always know where you stand.
Built on the same load-monitoring framework used by professional athletic programs, the Fitness Score calculation flags whether your training is in the Optimal zone, approaching Caution, or needs to Rest — before your body forces the decision for you.
Who this is for
Runners who've been injured chasing a training plan that had no idea how fit they actually were. Coaches who want a smarter way to track athlete readiness week over week. Anyone who's ever wondered: am I doing too much, too fast?
What makes this different
This isn't a PDF you print and forget. It's a living spreadsheet that moves with you — every training cycle, every season, every year. Input your numbers, let the calculations do the work, and train with the confidence of knowing your load is being monitored the same way elite athletes' bodies are.
Reusable forever — reset and go every cycle
Fitness Score calculated automatically
8-week progressive structure (Base → Build → Peak → Taper)
Daily session breakdown across all training types
Color-coded phase and zone indicators
Notes field for modifications and athlete-specific adjustments
Designed by Doctors of Physical Therapy
