Interactive Training Schedules

Your training schedule is completely personal, based on your training history.

Timeline

Today Goal set! Prep. race Prep. race Prep. race Race day! 1 2 3 15 Oct 4 Dec 31 Jan 4 Apr 25 Apr Marathon in 3:30:00 New York Today Goal set! Preparation Race Preparation Race Preparation Race Race day! 1 2 3 15 Oct 4 Dec 31 Jan 4 Apr 25 Apr Marathon in 3:30:00 New York

The timeline marks all major steps in your training period.

Next to the all important race day, you will find Preparation Races.

Preparation Races are used to monitor your progress in achieving your goal.

Preparation Races

1

Race:

10k

Target:

0:48:32

Best effort:

0:49:54

1

Race:

10k

Deadline:

4 December

Target:

0:48:32

Best effort:

0:49:54

2

Race:

Half Marathon

Target:

1:46:15

Best effort:

No result yet

2

Race:

Half Marathon

Deadline:

31 January

Target:

1:46:15

Best effort:

No result yet

3

Race:

Endurance

Target:

Run 33.8 km

Best effort:

11.0 km

3

Race:

Endurance

Deadline:

4 April

Target:

Run 33.8 km

Best effort:

11.0 km

Based on performances of other athletes with a similar goal, we will set your targets.

After reaching a target, you are another big step closer to achieving your running goal!

Training Blocks

Wk 1 Wk 2 Wk 3 Wk 4 Intensive Intensive Intensive Recovery

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

Target: Best effort: 16.0 km 11.0 km

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

Anaerobic Tolerance (< 04:41/km) Goal: Done: 4.6 km 8.0 km Lactate Threshold ( 04:41/km - 04:57/km) Goal: Done: 11.4 km 10.0 km Aerobic Power ( 04:57/km - 05:16/km) Goal: Done: 6.8 km 8.0 km Aerobic Endurance ( 05:16/km - 05:52/km) Goal: Done: 39.8 km 32.0 km Recovery ( 05:52/km +) Goal: Done: 51.4 km 56.0 km

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

04:41 04:57 05:16 05:52 km 5 10 Training #1 Run 12 km • 2 km Recovery 2 sets • 4 km Aerobic Endurance • 1 km Recovery ( 05:52/km +) ( 05:16/km - 05:52/km) ( 05:52/km +) 04:41 04:57 05:16 05:52 km 2 4 6 8 10 12 Training #1 Run 12 km • 2 km Recovery 2 sets • 4 km Aerobic Endurance • 1 km Recovery ( 05:52/km +) ( 05:16/km - 05:52/km) ( 05:52/km +)

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.