The timeline marks all major steps in your training period.
Next to the all important race day, you will find subgoals.
Subgoals are used to monitor your progress in achieving your goal.
Subgoals
1
Subgoal:
10k
Target:
0:48:32
Best effort:
0:49:54
1
Subgoal:
10k
Deadline:
3 July
Target:
0:48:32
Best effort:
0:49:54
2
Subgoal:
Half Marathon
Target:
1:46:15
Best effort:
No result yet
2
Subgoal:
Half Marathon
Deadline:
30 August
Target:
1:46:15
Best effort:
No result yet
3
Subgoal:
Endurance
Target:
Run 33.8 km
Best effort:
11.0 km
3
Subgoal:
Endurance
Deadline:
1 November
Target:
Run 33.8 km
Best effort:
11.0 km
Based on performances of other athletes with a similar goal, we will set your subgoals.
After reaching a subgoal, you are another big step closer to achieving your running goal!
Training Blocks
As a structure for your training, we use training blocks of 4 weeks.
A training block starts with 3 intensive weeks, followed by 1 recovery week. After the recovery week, a new training block starts.
As a structure for your training, we use training blocks of 4 weeks.
A training block starts with 3 intensive weeks, followed by 1 recovery week. After the recovery week, a new training block starts.
Training Progress
To generate your training schedule, we analyze your training progress. Analysis covers 3 parts.
1. Training Length
Your best effort is your longest run in the last 4 weeks, and is evaluated against the target training length.
The target training length will evolve during the training period. Keep up with the target to ensure you are able to run the length of your goal on race day!
The 2 longest trainings in the last 4 weeks define the maximum length of your longest training in this weeks' training schedule.
Your best effort is your longest run in the last 4 weeks, and is evaluated against the target training length.
Target training length will evolve during the training period. Keep up with the target to ensure you are able to run the length of your goal on race day!
The 2 longest trainings in the last 4 weeks define the maximum length of your longest training in this weeks' training schedule.
2. Pace Zones
Pace zones range from Recovery pace to Anaerobic Threshold pace.
Progress is compared with the target for each pace zone. We use the result to structure the intensity of your training for this week.
Pace zones evolve over time, based on the evaluation of your current fitness, the third topic.
3. Fitness Evaluation
10k
Target:
0:48:32
Best effort:
0:49:54
5k
Target:
0:22:53
Best effort:
0:23:15
1 mile
Target:
0:07:12
Best effort:
0:07:10
1k
Target:
0:04:14
Best effort:
0:04:16
We evaluate your fitness based on your best efforts on popular distances.
We translate best efforts in the pace zones above, defining the intensity of your training.
The better your best efforts, the more challenging your zones will become.
Schedule Generator
# Training days:
Your personalized training schedule is set up by our Schedule Generator.
It uses the Training Progress as input, and creates your personalized schedule. The generator just wants to know how many days you want to train this week.
No need to plan 10 weeks ahead, you can change your schedule whenever you want.
Training Schedule
This is what a training could look like.
Every training is easy to memorize and use when running.
The training length evolves from results in previous weeks, and the intensity matches your personal pace zones.
Weekly Goals
Each week, you will get a goal on total distance per week, training length, and pace.
• Improving total distance per week ensures training hardness.
• Training length perfects endurance.
• You will need pace-training to get up to the speed needed on your race day.
