You train by time, not kilometres. 45 minutes stay 45 minutes, no matter how fast the day is.
Concept
Training that feels light and still works.
Good running training does not need complicated tables. It needs clear rules, the right intensity and enough variety.
Basic rules
Three rules make training clear.
Every session gets the intensity that serves its purpose: recovery, stability, effort or speed.
Easy runs, long runs, threshold work, intervals and supporting exercises are combined sensibly.
Sessions
The four running sessions.
Easy run 30-60 min Build basic fitness 2-3 sentences possible
Long run 60-120 min Improve energy metabolism Conversation possible
Threshold training 5-30 min per block Improve race toughness Short phrases possible
Interval training 30-120 sec per interval Increase speed Single words possible
Common mistakes
Break out of repetition.
Many runners keep everything the same. The app brings variation into route, pace and load.
always the same routealways the same speedalways the same shoe
Supporting work
Run mindful and fit.
prepares you for the run.
helps you get into flow faster.
makes the training stimulus clear and controlled.
improves body awareness and recovery.
makes running more stable and easier.