Put in the gym week you already do. Get a four week plan that adds running around it, one step at a time, without touching your lift days unless you say so.
Free. No account. About a minute.
Set each day to what you currently do. Push, pull and upper all count as upper body. Legs and full body count as leg days.
Lift and run on the same day? Pick the lift here. The next question captures the run.
Tap every day you could get a run in. Runs only get placed on the days you pick.
These are the gym days you said you could run on. Tell me how, or say no run if that day will not work after all.
These sessions sometimes load your legs as much as a leg day, and that changes where your harder runs should sit. Tick any that apply.
Not sure? Go and run one and come back, put your best guess, or tick the box above if you want to start with run-walk.
Only matters if you lift five or more days. Adding hard running on top of that is where people get hurt or burnt out.
Warm up sets do not count. This is how the plan spots whether your lifting volume leaves room for running.
Age changes how much recovery you need between hard sessions. Male or female sets fair pace benchmarks. This builder is for over 18s only.
Standard pre exercise screening. Answer honestly, it takes fifteen seconds.
Your plan opens on the next screen and a copy lands in your inbox, so you do not lose it when you close the tab.
You'll receive the plan, some training tips, and I'll check in after four weeks to get your feedback.
Cazador Training is the data controller. See the privacy notice.
Who holds your data. Cazador Training, a sole trader business in the United Kingdom run by Nathan Cazador. Contact: hello@cazadortraining.com.
What is collected. Your email address, and the training answers needed to rebuild and email your plan: your weekly schedule, run days, goal, running history, age and exercise count. Health screening answers never leave your browser.
Why. To email you the plan you asked for, which is a service you requested. Unless you tick "just the plan", also to send you emails about Cazador Training's own training plans and services. This relies on our legitimate interest in telling people who asked for a plan about related services, and on the soft opt-in rules for email marketing. You can opt out when you sign up, or at any time with the unsubscribe link in every email.
Who else sees it. Cloudflare runs the site and checks for bots. Resend sends the plan email and keeps a copy in its logs for up to 30 days. Kit stores the mailing list, unless you ticked "just the plan". All act as processors. Analytics on this site are anonymous.
How long. Cazador Training does not store your plan answers after the email is sent. List details are kept until you unsubscribe or ask for removal, then deleted within 30 days.
Your rights. You can ask for a copy of your data, ask for it to be corrected or deleted, and complain to the Information Commissioner's Office at ico.org.uk.
This is not medical advice. The plan is general fitness information. You are responsible for training safely and for seeking medical advice where it is needed.