FORM28 Running Academy
From your first run to race day. We assess you first, understand your real ability and goal, then build an adaptive running journey around you.
10
Pathways
16
Session types
A running assessment before any plan
Experience, weekly volume, longest run and continuous minutes decide your level and which pathways open.
10 running pathways
Beginner, 5K, 10K, half, marathon, base, speed, tactical, return to running and youth.
A plan built around your race date
Base → build → race specific → peak → taper → race week, with a week count calculated instead of a fixed template.
Pace, effort and heart-rate guidance
Paces from your 5K/10K time or your watch, with RPE and the talk test always available.
Fueling and hydration for long sessions
Carbs, fluid and sodium per hour scaled to session duration, body weight and heat.
One training load across all tracks
Running, Gym, Home and Military share one load calculation that prevents fatigue stacking.
Running Load Guard
Watches load spikes, stacked impact days, hard-session frequency and pain flags — and can only make the week easier.
Progress, race estimates and readiness
Pace trend, consistency, 5K/10K/half/marathon estimates and marathon readiness — including wearable data.
Running Technique School
Lessons on posture, cadence, foot strike, breathing and arms — coaching without dogma.
A safe youth pathway
Ages 6–17 get fun, skill-first running — half marathon and marathon are never opened to them.
The journey
This is not a generic running schedule. FORM28 evaluates the runner first, understands their current ability and goal, then builds an adaptive running journey around them.
Where are you today?
An honest assessment: your experience, weekly distance, longest run and how long you can run without walking.
Where do you want to go?
A first 5K, a better 10K, a half, a marathon, raw speed — or simply a healthy aerobic base.
FORM28 builds the journey between
Week count, volume, hard sessions, long runs and taper are calculated from your data — never a fixed template.
Pathways
Each pathway has its own starting requirements, goal and progression. A pathway beyond your current base stays locked until you are ready — we never hand out an unsafe plan.
You have never really run, or you walk more than you run.
You run a little and want a strong 5K.
You have 5K covered and want a faster 10K.
You have a weekly base and want 21 km.
An experienced runner with real weekly volume.
You want aerobic fitness with no race on the calendar.
Your base is ready and you want speed and mechanics.
Running prep for military or tactical standards.
You are back after a long break or an old niggle.
Ages 6–17 — skill and fun before distance.
Not sure which pathway fits you today? The assessment finds your real starting point and unlocks the pathways you are ready for.
Start Your Running AssessmentExplore the 10 PathwaysJoin FORM28Your starting point
This is not a long questionnaire. FORM28 evaluates the runner first — current ability, longest run, available days — then decides which pathways you are genuinely ready for and where to begin. Try the same logic here: which pathway opens for you?
1. How long can you run non-stop today?
2. Your running experience
3. Your goal
Your current level
Recreational
Your level comes from what you can do today, not from your ambition — and that is what protects you.
Pathways recommended now
Not yet — we'll get you there
The real assessment inside FORM28 gives you your recommended pathway and your first week straight away.
Start Your Running AssessmentExplore the 10 PathwaysJoin FORM28Progression
FORM28 does not hand you 28 identical days. Your plan moves through phases, and each phase has one clear job.
Base building
Steady easy volume that builds the aerobic base.
Build
Threshold and interval work added on top of the base.
Peak
Your highest load week before the taper.
Taper
Volume drops, intensity stays sharp — arrive fresh.
Extra phases, depending on your path
Your plan adapts to
Deload weeks are built into the block — not a reward, part of the progression.
A real week
This week is generated by the real engine: a long run, a quality session, recovery, strides, strength for runners and rest where it belongs. Tap any session to see the difference between "run 5 km" and a true digital running coach.
Threshold repeats push back the point where pace becomes unsustainable.
Intensity & pace
Tempo / Threshold · RPE 7–8/10 · A few words at a time. · 5:24–5:47 /km
Session blocks
Fueling & hydration
Water to thirst. No gels or sports drink needed.
Your personal running coach
This loop runs with you every week — it never settles into a fixed calendar.
1. Assessment
Experience, continuous running, weekly distance, longest run, available days and age.
2. Recommended pathway
We recommend the pathways your current ability supports, and lock the ones beyond your base.
3. Your week
Long run, quality session, recovery, strides, strength for runners and rest where it belongs.
4. Today's session
Warm-up, main block, cool-down — with pace, RPE, talk test and heart rate when available.
5. Your feedback
Too easy, just right or too hard — plus fatigue and a pain flag.
6. Adaptation
Next week changes: progress, maintain, reduce, deload or full recalculation.
7. Progress
Pace trend, consistency, race estimates and readiness indicators.
Adaptation
These are real decisions from the adaptation engine itself. Missed distance is never stacked onto the coming days.
Coach decision
Progress
Same weekly volume
Next week
A pain flag always stops progression — FORM28 makes the week easier, and does not give medical advice.
Your plan reacts to you
Every session you log and every rating you give reshapes your next week: distance, long run, hard sessions — up to a full pathway recalculation. The only missing piece is your starting point.
Pace intelligence
FORM28 guides you four ways at once: pace, perceived effort, the talk test and heart-rate zones when your watch data is reliable. No recent race time? Effort and the talk test are enough.
Example: a 52-minute 10K runner
Paces are calculated from your recent 10K time.
Race estimates
These are estimates, not guarantees — they move as your training data changes.
Estimates are only produced for distances your current base can support.
Train. Fuel. Recover.
Longer and harder sessions receive carbohydrate, fluid and sodium guidance, and that guidance scales with session duration, body weight and the heat.
Mild conditions
105-minute long run · 78 kg
Kuwait heat
105-minute long run · 78 kg
Running in the heat changes the session. FORM28 knows that.
In hot conditions fluid and sodium guidance rises, and you are reminded to rehearse fueling in training before race day. This is training guidance, not medical advice.
Load coordination
The Running Academy does not live on its own. Running, Gym, Home and Military Calisthenics share one load calculation, so fatigue is never stacked on top of itself.
Connected tracks
If tomorrow is a demanding long run, FORM28 will not blindly stack a heavy lower-body day on top of it today.
A real decision from the same logic
Today: a heavy gym leg day · Tomorrow: a hard running session
70%of planned load
Coordination can only reduce work — it never adds any.
One membership. One coordinated training system.
A FORM28 member can combine their running goal with Gym, Home or Military Calisthenics inside the same system — not separate programs that know nothing about each other.
Progress & readiness
No week is read in isolation: pace trend, consistency, long-run progression and your watch data build one picture of your progress.
Easy-pace trend
6:12 /km
17s/km faster than last month
Consistency
89%
17 runs in 28 days
Weekly volume
42 km
Longest run 24 km
From your watch
148 bpm
Average running heart rate
Marathon readiness
82
ReadyYour readiness to 82% because long-run progression is in good shape; the biggest opportunity now is recovery & load balance (Limited load data — recovery assumed average.)
Long-run progression
80
Longest run 24 km of the 30 km needed.
Weekly volume
76
42 km this week of a 55 km target.
Training consistency
89
89% of planned sessions completed.
Missed training & interruptions
100
No interruptions recorded.
Recovery & load balance
70
Limited load data — recovery assumed average.
Safety
Before any week runs, FORM28 reviews the plan and can only make it easier — it never adds work. For ages 6–17, age-appropriate youth safety rules apply.
Example: a week with a load spike
Load decision for next week: 60%
Technique School
The Academy is not only distance and speed. Inside the app you get lessons on posture, cadence, breathing and arm carriage — coaching without dogma.
Posture
Tall and relaxed, with a small lean from the ankles — not from the waist.
Cadence concepts
Shorter, more frequent steps usually lower load — but there is no single magic number.
Foot placement
What matters is landing close to under your body — not which part of the foot lands first.
Arm movement
Your arms balance the body and set the rhythm.
The full set of 10 lessons is inside your subscription.
Membership
The last step
FORM28 starts by understanding where you are today, then builds the pathway forward — week by week, session by session.