In a previous blog, I already explained the reasoning behind the overhaul of all our training plans. In this article, we’ll zoom in on this particular section.
Let’s first clarify how our plans are structured - you’ll also find this explained in the in-app FAQ. How is your plan built when you set what we call an “ultimate goal” in the app?
In the final 12 weeks before your goal race, you follow a specific plan. This plan focuses on the particular fitness elements needed to perform well at your chosen distance. To keep it simple: more volume for a marathon, more speed for a 5K. This part of the plan is now live, specifically for the 5K.
Naturally, this specific phase requires a solid foundation. Without a base, there’s no room for specificity. We build that base using a support plan. For the more experienced runners: here we focus more on capacity development.
More targeted structure
The specific plan for the 5K spans 12 weeks. And these 12 weeks look a bit different than before.
We’re now working in an even more targeted way toward that 5K. Thanks to our improved threshold calculations, the tempo runs are now better aligned with what your 5K demands. Because a 5K requires sustained effort above the anaerobic threshold, the tempo sessions are also more tailored to that demand. Slightly lower in volume compared to longer race distances, but with a relatively tougher intensity block.
To the untrained eye, these might seem like minimal differences, but in practice, you should feel the difference.
We also take each athlete’s level into better account. A lower fitness level doesn’t mean a linear reduction in volume or intensity. For example: your performance level often tells us something about the range between your physiological thresholds. This means that we’ll use LT1 and LT2 differently depending on the session.
On top of that, the duration of threshold efforts varies depending on the athlete’s experience and conditioning. Well-trained runners can sustain threshold pace longer.
Say we ask all runners to hold the same duration at threshold: for one person, that’s 5K, for another, 4K. You could argue: “fine, that equalizes the load.” But even then, those 4 kilometers will place more stress on the body, more metabolic strain. And that’s something we’re now taking into account better than ever before.
Of course, the plans still provide variety. One note: if you're training three times a week toward your goal, you’ll notice a slightly stronger focus on endurance runs. But we keep it engaging by adding strides to those runs.
12 + 12: in other words, you can set a goal 24 to 22 weeks in advance. For a distance like the 5K, that’s not required or even recommended. But it’s possible, and there’s a clear, well-thought-out logic behind the structure from start to finish.
More plans, more training days
Also important: Trenara has started to attract faster runners. That wasn’t something we anticipated at first. With this update, we’re better meeting their needs – and those of relative newcomers too!
For the 5K in particular, we’ve opted for smaller performance brackets, given the specificity required. The shorter the distance, the trickier the training – that’s been my experience as a coach. To find the right balance between capacity and load, I’ve created even more tailored plans.
We’ve added new plans with more training days. And the focus of each training day is more distinct. In the past, training volumes across sessions were more uniform. That’s no longer the case. If you train more often, the “extra” session now helps build a better foundation - without overloading you. Recovery runs are fundamentally shorter. In plans with a seventh weekly session, we’ll often suggest alternative training formats. In short: we’re offering even better guidance.
We’ve also better aligned weekly volume with the runner’s level. In the past, we might’ve asked too much of a newcomer, or not enough from a fast athlete. That’s no longer the case.
Improved guidance
As I mentioned earlier, our session descriptions also got a significant upgrade. The goal is to give you better insight into your fitness and the purpose of each session. It offers clarity: “What exactly is Christophe expecting from me here?”
We love our sport, and this allows us to provide context and explanation. It also gives us the opportunity to show just how carefully we approach your running goals - goals that often play a fundamental role in your life. You and us, we’re not just winging it.
