Training Plans

8-week beginner program to build up to running 5K comfortably. 3 sessions per week with gentle progression.

10-week intermediate plan for runners targeting a 10K race. Includes intervals, tempo, and long runs.

12-week intermediate plan building to 21.1km. 4-5 runs per week with 3-week build / 1-week deload cycle.

10-week plan for a sprint triathlon (750m swim / 20km bike / 5km run). 5-6 sessions per week across all three disciplines.

16-week plan for Olympic distance (1.5km swim / 40km bike / 10km run). 6-7 sessions per week with structured periodization.

8-week aerobic base phase for cyclists. Focus on time in the saddle with structured recovery weeks.

12-week plan to progressively increase FTP. Structured intervals with FTP progression rules. For riders with a known FTP.

Balanced weekly routine with cardio and strength. No race target — designed for long-term consistency.