Moderate Run vs Easy Run: When to Use Each
The moderate run is one of the most misunderstood runs among runners. While many athletes are aware that
Sandro Sket, CSCS
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The 4-Day
Running Week™
Everything you need to race faster.
More time for everything else.
More time for everything else.
The 4-Day
Running Week™
Everything you need to race faster.
More time for everything else.
More time for everything else.
The 4-Day
Running Week™
Everything you need to race faster.
More time for everything else.
More time for everything else.
What’s Your Goal?
Enter your goal time to get precise training paces and race predictions.
Please enter valid values.
Training Paces
| Training Type | Pace/km | Pace/mile | Workout Type | Purpose |
|---|
Predicted Race Performances
| Distance | Time | Pace/km | Pace/mile |
|---|
4-Day Training Plans for Your Race Goal
5K, 10K, HM, and marathon training plans for beginner, intermediate, and advanced runners.
What Athletes Are Saying
Sandro, I ran the Mesa Marathon today in 2:49:27 h. Snuck under 2:50! Many thanks for your training plan. I felt very prepared going into the race today.
Luke Malliard
United States
I followed one of Sandro’s 16-week half-marathon training programs and really enjoyed the structure of the plan. I felt strong throughout the race and was ecstatic to improve my PR by 7 minutes and achieve my goal of sub-90 minutes.
John Lee
Australia
Hi Sandro, I had my HM race yesterday and finished in 1:31:55! Very excited about the result thanks to your plan.
Alex McIntyre
Canada
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro — coach and founder of RunningFront. I have been racing everything from the 400m to the marathon since my teens. I know what it takes to handle hard track sessions and demanding long runs.
As an NSCA Certified Strength and Conditioning Specialist with 12 years of coaching experience, I developed the 4-day running week for runners who don’t have time to run 5+ days a week but still want real progress.
My focus is simple: turn 4 purposeful runs into race day performance with effective, time-efficient training and no junk miles.
You’re not training alone. I’m available via email if you have questions during your training plan.
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro — coach and founder of RunningFront. I have been racing everything from the 400m to the marathon since my teens. I know what it takes to handle hard track sessions and demanding long runs.
As an NSCA Certified Strength and Conditioning Specialist with 12 years of coaching experience, I developed the 4-day running week for runners who don’t have time to run 5+ days a week but still want real progress.
My focus is simple: turn 4 purposeful runs into race day performance with effective, time-efficient training without wasted miles.
You’re not training alone. I’m available via email if you have questions during your training plan.
The 4-Day Running Week™
Everything you need to race faster. More time for everything else.
Who this is for
- Runners targeting qualification standards or time goals
- Runners who value structured and purposeful workouts
- Runners who include strength training or cross training
- Runners who favor effective and time-efficient training
Not for
- Runners who prefer unstructured or spontaneous training
- Runners unwilling to train consistently on 4 days per week
- Runners who frequently skip sessions without adjustment
- Runners satisfied with generic AI-based programming
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