Instructions for filling out the form
Target distance
Target distance defines the nature of the run training. If you are training for the marathon it has some similarities and some differences compared to the training towards 5km race.
Timing of the race
When the race happens defines the length of the training plan. If the race is far in the future, you can work several
Duration of the training plan
In the training program duration, you can specify whether you need, for example, a two- or six-month training program. Programs of different lengths have different structures. When you have a longer duration to train, you have time to do more varied training sessions and also increase your weekly mileage. Shorter programs aim to get you in the best possible shape during the program as directly as possible.
Current fitness
Your current fitness defines the starting point of the plan. Either we start steadily from the beginning or we can move faster to the more advanced workouts.
Training method
It is possible that you prefer more intense training or more basic endurance training. Just let us know if you have a preference and we will emhasize that in the plan.
Your target finish time
The target time of the event controls a lot of the training content. It determines the pace of the workouts and also the progression that needs to be achieved in order for your target time to be possible.
Weekly running amount
One the most important factor is how much time you have for training on each week and how many kilometers you are able to run weekly. Previous running background largely determines the figure. You can estimate the number of kilometers a little higher, because the program starts moderately and adds kilometers to the training week step by step.
Why should I have a run training plan?
A well-structured run training plan offers numerous benefits, including:
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Improved Fitness: Following a training plan tailored to your goals helps improve cardiovascular fitness, endurance, strength, and overall physical conditioning. Consistent training gradually increases your ability to run longer distances or at faster paces.
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Injury Prevention: A carefully designed training plan includes adequate rest and recovery periods, as well as gradual increases in mileage and intensity, reducing the risk of overuse injuries. It also incorporates cross-training and strength exercises to strengthen muscles and prevent imbalances.
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Goal Achievement: Whether your goal is to complete a 5K race, run a marathon, or simply improve your fitness level, a structured training plan provides a roadmap to success. It breaks down the goal into manageable steps, making it more achievable and motivating.
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Performance Improvement: By incorporating various types of runs such as speed workouts, tempo runs, and long runs, a training plan helps improve running economy, speed, and endurance. Consistent training and progression lead to performance gains over time.
- Accountability and Motivation: Following a training plan creates accountability and helps maintain motivation. Knowing what workouts to do each day and tracking your progress can keep you focused and committed to your goals, especially during challenging times.
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Flexibility and Adaptability: While a training plan provides structure, it should also be flexible and adaptable to accommodate changes in schedule, unexpected events, or fluctuations in fitness level. A good plan allows for adjustments based on feedback from your body and life circumstances.
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Long-Term Health Benefits: Regular running and following a training plan have numerous long-term health benefits, including improved heart health, weight management, reduced risk of chronic diseases like diabetes and hypertension, and enhanced mental well-being.
Overall, a well-designed run training plan provides structure, guidance, and support to help you reach your running goals while minimizing the risk of injury and maximizing performance improvements.