Take the Training Plan Quiz!

Quiz Questions

• 1.
  What are you training for?

  • A.
    5k
  • B.
    10K
  • C.
    Half Marathon
  • D.
    Marathon
  • E.
    I'm not training for a race right now—I just want to build fitness (including base-building & return-to-run!)
  • F.
    Multi-race challenge (i.e. Dopey Challenge, Princess Weekend, etc)
• 2.
  How much are you currently running?

  • A.
    I’m not running at all right now
  • B.
    Less than 10 miles/15 km per week
  • C.
    10-20 miles (15-30 km) per week
  • D.
    20-30 miles (30-50 km) per week
  • E.
    30-40 miles (50-65 km) per week
  • F.
    More than 40 miles/65 km per week
• 3.
  How many days per week do you want to run?

  • A.
    2-3 days
  • B.
    3-4 days
  • C.
    4-5 days
  • D.
    5-6 days
  • E.
    6+ days
  • F.
    Not sure/flexible
• 4.
  Do you want to focus on finishing, improving, or racing?

  • A.
    I want to finish my race healthy & strong
  • B.
    I want to improve my overall endurance & fitness (without training for a race)
  • C.
    I want to race and maximize my performance
• 5.
  Which of these feels most true about your running currently?

  • A.
    I am running regularly and feel great
  • B.
    I am running regularly... but not feeling so great
  • C.
    I run occasionally but want to run more
  • D.
    I have stopped running and want to start again
  • E.
    I am new to running and just getting started
  • F.
    I am not interested in running currently
• 6.
  Besides running, what other types of training or exercise are you currently doing?

  • A.
    I’m not doing any exercise right now—not even running
  • B.
    Running is my only exercise—I don’t do any strength or cross-training
  • C.
    I do light movement 1–2x/week (e.g. yoga, casual walks, short low-intensity workouts)
  • D.
    I strength train or do other workouts 2–4x/week alongside my running
  • E.
    I’m a triathlete (or multisport athlete)
  • F.
    I'm primarily a strength & power athlete who runs occasionally
• 7.
  What tends to knock you off track when you're training?

  • A.
    I get injured or burned out mid-training
  • B.
    I lose motivation and fall off track
  • C.
    Life happens—illness, schedule changes, vacation—and I struggle with getting back to being consistent
  • D.
    I struggle with fueling, pacing, or recovery and know I'm not reaching my full potential
  • E.
    I’ve found a rhythm that works—I’m pretty consistent

Quiz Outcomes

• 1.
  Aerobic Base: Build from 10 to 25 Miles per Week (16-40 km per week)

  Image Source

  Are you ready to build your aerobic base and take your running to the next level? The Aerobic Base Building 10 to 25 Miles Per Week Plan by Running Explained is designed to help you gradually increase your weekly mileage while focusing on easy-effort running. Whether you're preparing for a more intense training cycle or simply looking to improve your overall fitness, this plan provides the structure and flexibility you need. This Plan is for You If: You can comfortably complete 10 miles (16 km) of running/run-walk per week. You want to safely build up your weekly mileage from 10 to 25 miles (16 to 40 km). You want to develop a strong aerobic foundation and improve your endurance. You’re looking for a flexible plan that focuses on gradual progression while emphasizing recovery and injury prevention.
• 2.
  Aerobic Base: Build from 15 to 30 Miles per Week (24-48 km per week) 
• 3.
  Aerobic Base: Build from 20 to 40 Miles per Week (32-64 km per week) 
• 4.
  Aerobic Base: Build from 5 to 20 Miles per Week (8-32 km per week) 
• 5.
  Level 0 "Couch to..." 10k Race Plan [12 Weeks] 
• 6.
  Level 0 "Couch to..." Disney Half Marathon Weekend Plan [20 Weeks] 
• 7.
  Level 0 "Couch to..." Half Marathon Plan [20 Weeks] 
• 8.
  Level 0 "Couch to..." Marathon Plan [28 Weeks] 
• 9.
  Level 0 FINISH STRONG Half Marathon Plan [12 Weeks] 
• 10.
  Level 0 First 5k! 
• 11.
  Level 1 Dopey Challenge Plan [20 Weeks] 
• 12.
  Level 1 FINISH STRONG Marathon Plan [20 Weeks] 
• 13.
  Level 1 Magical Half Marathon Weekend Plan [16 Weeks] 
• 14.
  Level 1 Performance 10k Race Plan [12 Weeks] 
• 15.
  Level 1 Performance 5k Race Plan [12 Weeks] 
• 16.
  Level 1 Performance Half Marathon Plan [12 Weeks] 
• 17.
  Level 1 SPEED BASE Plan [12 Weeks] 
• 18.
  Level 2 Performance 10k Race Plan [12 Weeks] 
• 19.
  Level 2 Performance 5k Race Plan [12 Weeks] 
• 20.
  Level 2 Performance Half Marathon Plan [12 Weeks] 
• 21.
  Level 2 Performance Marathon Plan [16 Weeks] 
• 22.
  Level 2 SPEED BASE Plan [12 Weeks] 
• 23.
  Level 3 Performance 10k Race Plan [12 Weeks] 
• 24.
  Level 3 Performance 5k Race Plan [12 Weeks] 
• 25.
  Level 3 Performance Half Marathon Plan [12 Weeks] 
• 26.
  Level 3 Performance Marathon Plan [16 Weeks] 
• 27.
  Level 3 SPEED BASE Plan [12 Weeks] 
• 28.
  Level 4 Performance Half Marathon Plan [12 Weeks] 
• 29.
  Level 4 Performance Marathon Plan [16 Weeks]