Training plans
Every plan is built from scratch around your race date, the days you have and your training history. Below is what the generator actually produces — not generalities, but session names and the rules it enforces.
5K training plan
4–16 weeks
The 5K rests on VO2max and tolerance to acidosis. The plan gives you short, fast reps and hills — with the long run capped at 75 minutes, because two-hour outings do nothing for this distance.
10K training plan
6–18 weeks
The 10K balances threshold and VO2max. The plan alternates between them rather than betting everything on speed or on endurance.
Half marathon training plan
10–20 weeks
A half marathon is run around lactate threshold — which is why threshold work is the backbone here, not intervals. Every other week the long run finishes at goal pace.
Marathon training plan
16–24 weeks
A marathon is decided by endurance and by goal pace held on tired legs. The plan leans on threshold work and long runs with race-pace blocks; VO2max intervals appear rarely, because at this volume their cost outweighs the benefit.
Cycling plan to raise your FTP
6–16 weeks
FTP is the power you can hold for about an hour — and the reference for every cycling zone. The plan leans on sweet spot and threshold work, because those raise it most efficiently.
Hybrid plan: running and strength
8–24 weeks
Running and lifting in one week, arranged so they do not fight each other. Strength never lands on long-run day, and the plan keeps two hard days from falling back to back.