SportPlan
Sample plan
Drop in your sport, level, goal, and weekly time. We generate a representative first week — the same structure SportPlan's adaptation engine produces for athletes on day 1.
Free adaptive training plans for runners, cyclists and triathletes, with training, recovery and race planning in SportPlan.
Opens your browser print dialog. Choose 'Save as PDF' to share with a physio or training partner.
Total time
6h
Sessions
5
Quality sessions
2
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
55 min
Target zones
Z4 threshold (~88% MaxHR)
Why today
Lactate clearance. Raises the pace you can sustain for an hour. Foundation of half/marathon performance.
Session details
Warm-up 15 min easy. 2×15 min at threshold pace, 3 min easy recovery between. 10 min cool-down.
Wed
68 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace throughout. Heart rate stays under your aerobic ceiling. Walk breaks fine if needed.
Thu
55 min
Target zones
Z4 threshold (~88% MaxHR)
Why today
Specific race-pace conditioning. Builds confidence at race effort and improves running economy.
Session details
Warm-up 15 min. 25–30 min continuous tempo at half-marathon to marathon pace. 10 min cool-down.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
115 min
Target zones
Z2 sustained (60–72% max HR)
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Continuous easy long run. Final 15 minutes lift to marathon pace if you feel good. Fuel with one gel halfway.
Sun
68 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace throughout. Heart rate stays under your aerobic ceiling. Walk breaks fine if needed.
Free adaptive training plans for runners, cyclists and triathletes, with training, recovery and race planning in SportPlan.
Polarised intensity distribution: about 75–80% of weekly time at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This distribution is the strongest predictor of long-term endurance improvement in the published literature.
Quality sessions placed on Tuesday and Thursday with full recovery between. Long session on Saturday (running/cycling) or Sunday brick (triathlon). Rest day on Monday or Friday depending on your selected days-per-week.
Each session includes a 'why today' explanation — the same one-line rationale the SportPlan engine uses when it adapts the plan.
Your complete training plan is free. Start with your sport, goals and weekly availability.
Race-week tapering, injury-return ramps, and field-test recalibration all happen automatically. This preview shows the template, not the engine.
Your complete training plan is free. Start with your sport, goals and weekly availability.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026