2×
Fragmented time.
Split your long runs. 7.5km in the morning before class. 7.5km at night. Total 15km on weekdays without disrupting coursework.
BUILT BY A SUB-1:50 FINISHER
A structured 12-week plan built around fragmented-time training for busy runners. Free, no signup.
Your 12-week plan
Real experience
From a civil engineering student who had no 2-hour windows.
Split your long runs. 7.5km in the morning before class. 7.5km at night. Total 15km on weekdays without disrupting coursework.
I never ran more than 19km in training. Race day wasn't a shock. HIIT + accumulated volume was enough.
60-70% of weekly volume in Zone 2. 30-40% in Zone 4-5. If you're always at Zone 3, you'll plateau at sub 1:55 and never break 1:50.
The toolkit
Calculate your exact splits per km / mile.
Plan your race-day fueling based on finish time.
Convert outdoor pace to treadmill speed + incline.
Train by effort using Karvonen or Fox formula.