RUNSMART — Build Your Week With Purpose

Running consistently—but unsure when to add kilometres or take a lighter week?

This free 8-page RUNSMART guide helps you give every run a purpose and understand how training builds over time.

Inside, you’ll find:

• A practical four-run weekly structure.

• Easy running explained through effort, conversation and heart rate.

• A visual 12-week mileage example, starting at 35 km and building towards 49 km.

• Why loading weeks, deloads and tapering serve different purposes.

• Examples of distributing mileage across your week.

• Simple checks to decide whether to increase, hold or reduce training.

• An action page to apply the framework to your own running.

Created by Giovanni Gheza, Sport Science graduate and running coach.

Personal bests: 36:33 10K | 1:20 half marathon | 2:55 marathon.

Designed for intermediate runners already training consistently. The mileage example assumes 35 km per week is already comfortable and repeatable.

Free PDF download. This is an educational planning guide, not a personalised training plan.