But before we dive into those specifically, I’d like to walk you through the improvements we’ll be rolling out across all our plans. Best advice: join the community for more backstory.

1. New quality-driven foundation

We've updated the way your training zones are calculated. Instead of relying solely on a quantitative method, we've now added a scientific, qualitative layer.

This scientific approach gives us better insight into your individual thresholds, allowing us to tailor your training even more precisely to your fitness level. As a result, we can now design sessions that weren’t possible before.

2. More training days available

A long-standing shortcoming: since Trenara's launch, the sport has evolved and so have its athletes. More and more runners want to train more than five times a week.

While that’s not the right choice for everyone, it’s now possible to request support plans with six or even seven training days.

3. True recovery runs

A valid point of critique: our recovery runs were too long, more like slow endurance runs. We’ve corrected that now. Recovery runs are meant to be short and slow, with no added strain. That’s how we treat them moving forward.

4. Strides and speed work

Thanks to our improved analysis and the introduction of a new ‘zone 6’ (speed), we can now include strides in your plan.

Depending on your training phase and how often you run, these support plans may include two types:

• A pure anaerobic capacity workout, 150 to 200 meters all out, with plenty of rest

• Training at least four times a week? Then you might also finish an endurance run with strides. Take full recovery between efforts for the right stimulus

This might seem like a small detail, but it’s not. Speed fades with age. And that starts earlier than you might think, even in your twenties or thirties. Runners who started later in life may have never done speed work at all. But for running economy and efficiency, neuromuscular stimulation is essential. Use it or lose it. That’s why we’ve added it.

And let’s be honest, you never know when you’ll need to sprint away from a bear.

5. Individualized recovery paces

We’ve finally removed the last piece of “one size fits all.” From now on, each runner sees a personal recovery pace. Previously, we had to work with fixed values. The same goes for recoveries between intervals: now fully based on your personal parameters.

6. Tempo zones

The good news keeps coming. Where we used to prescribe one fixed pace for each endurance run, we now work with tempo zones. That gives you more flexibility: you don’t need to aim for a single pace. It also better defines the upper limit: “don’t go faster than x.”

For interval sessions, we’ll still work with specific paces, since they matter more there than in endurance training.

7. More context

We’ve often heard the request for more explanation about the training sessions. The new workout descriptions answer that. So well, in fact, that we might reserve this feature for Peak Pro subscribers in the future.

Of course, I still advise against taking LSD before your LSD. But for some interval sessions, you’ll definitely want to read the explanation before you start.

8. Simply better plans

The true early adopters might remember that in our first year, we only had one support plan — for every race distance and fitness level.

Whether you had just run your first 10K or were preparing for your 20th marathon, you got the same plan. That wasn’t ideal, but back then we didn’t have the means to do better. Only the specific plans were truly tailored. Thankfully, thanks to our subscribers, those barriers have slowly disappeared.

In those early days, I had to think more generally. Now, with our new analysis tools, I can theoretically prepare you even better for your running goals. That’s because I can better manage your periodization, I have a clearer view of your vVO2max, and also because I’ve continued developing as a coach myself.

You might not notice the difference during your runs, but hopefully you’ll feel it after a training cycle.

What now?

In phase one, we’ll release the new support plans - ideally one per week. This is typically the off-season, and most of you aren’t in a specific training phase. The timing couldn’t be better.

Phase two will bring the updated specific plans, so runners with an autumn goal can follow the new structure from start to finish.

In phase three, we’ll expand the popular build-up plans from three to four training days. These will remain free of tempo targets, intentionally. But even beginner runners deserve our full attention.

With any new release, it’s important we react quickly to errors. New plans mean new chances for typos. That will remain a continuous process throughout the rollout. Just so you know what’s involved: I had to work my way through nearly 300,000 Excel cells.

Important: if you want to benefit from the new plans, you’ll need to reselect your goal. Follow us on our channels to find out when your updated plan goes live.