There are currently 400+ running training plans available.

• 5K, 10K, HM, marathon
• 8, 12, 16, or 20 weeks
• 12 training levels
• miles or km

The more time you have, the more thorough is the build-up to your key race. On the other hand, plans with fewer weeks get you race-ready faster.

Set a realistic goal based on recent race performances. An equivalent race time calculator can be of great help. 

If you are unsure, send me an email and I will recommend a training plan to you.

My plans make use of the following 10 training zones:

Zone 1  | Easy
Zone 2 | Moderate
Zone 3 | Marathon Pace
Zone 4 | 30K Pace
Zone 5 | HM Pace
Zone 6 | 15K Pace
Zone 7 | 10K Pace
Zone 8 | 5K Pace
Zone 9 | 3K Pace
Zone 10 | 1500m Pace

TrainingPeaks

Open the “Zones” tab under your profile and scroll down to “Pace: Run”. Click edit and scroll again until you arrive at “Run Speed/Pace”.

Choose Type: Distance / Time
Choose Method: PZI (10)

Select duration and enter a recent race result (5K or 10K) or a current estimate. Then hit the “calculate” and “apply” buttons. Now all workouts of your training plan should display the appropriate pace range.

How you monitor your running intensity is entirely up to you. You can’t, however, use all methods at once. 

I recommend you use pace to monitor your workouts and keep an eye on your heart rate when the terrain is hilly, or it is unusually hot.

Pace works great if you know one of your current race times (or time trial performances) and train predominantly on flat terrain with predictable weather.

Use “Endure Strong” in the FinalSurge App to set your training paces. Since my training plans are structured by pace, this updates all your workouts automatically.

How to do that you will find in the next section titled: “How do I set up my training zones.”

Heart rate is useful for all runs up to lactate threshold pace, especially if the terrain is hilly and/or weather conditions are not ideal, such as on hot summer days or headwind. Monitor your heart rate on your watch in addition to pace.

Power is yet another option to monitor intensity. The functionality in the FinalSurge app is there if you own a STRYD power meter. Add your rFTPw value in watts into FinalSurge.

All my plans are pace-based.

For heart rate and power paced plans choose the plans beginner, intermediate, and avanced plans on FinalSurge which feature pace, heart rate, and power.

I recommend a basic strength training routine twice a week. Keep the overall number of sets low to avoid nervous system fatigue which can interfere with your quality running workouts such as tempo runs and VO2max intervals. 

Cross-training is optional but can be a great addition to amplify endurance without the pounding of running. 

I recommend a minum of 4 running days per week. Additional easy runs can be substituted with aerobic cross training such as swimming and cycling. Note that the training effect of cross training workouts is lower than for running. 

Although running is an individual sport, group sessions are fun and it’s a great way to meet other runners to “share the pain” on the track or break the boredom on long runs.

The caveat: Another runner’s optimal pace is not your optimal pace. Easy runs have a wide range so that’s less of an issue but during intervals stay true to the pace that is assigned for you as much as possible. 

Typically training is centered around 2 – 4 A races per year to achieve a peak performance. B and C races (tune-up races) can be fitted in between.

If you want to stay in shape for several distances then consider my Multi-Distance Plans.

Here are some guidelines about how often you can race and how long it will take to recover:

5Ks can be raced weekly. Run 3 days easy after races.

10Ks can be raced bi-weekly. Run 5 days easy after races.

Half marathons can be raced once a month. Run 10 days easy after races.

Marathons can be raced once every 3 – 6 months. Run 3 – 4 weeks easy after races.