In a previous blog post, we explained the reasoning behind the overall rework of all our training plans. Now, we’ll zoom in on this specific part.

It’s important to clarify how these plans are structured - something we also address in the in-app FAQ.
How is your plan built when you select what we call an “ultimate goal” in the app?

• In the final 12 weeks before your goal race, you’ll follow a specific plan. This plan targets the specific physiological components needed for strong performance over your chosen distance. Put simply: more volume for a marathon, more speed for a 5k. The part we’re launching now is tailored specifically to the 10k.

• Of course, that specificity requires a solid base. Without a foundation, there can be no specific build. That foundation is developed in a support plan. For those familiar with training theory: here we focus more on capacity work.

1. A more specific structure

The 10k-specific plan lasts 12 weeks. These 12 weeks now look a little different than before.

We now train even more specifically toward that 10k goal. Thanks to the updated threshold calculations, the tempo sessions are better aligned with the demands of the 10k. Since a 10k requires sustained effort above the anaerobic threshold, those tempo workouts are now more tailored to that need. They’re slightly shorter than those for longer races, but include relatively sharper blocks.
To the untrained eye, these differences might seem minor, but in practice, you’ll likely feel them.

We also take the runner’s fitness level more seriously. Lower fitness doesn’t just mean cutting volume or intensity linearly. For example: your performance level often indicates how much “room” there is between your thresholds. That means we apply LT1 and LT2 slightly differently in certain sessions.

The duration of threshold efforts also varies depending on fitness. Well-trained runners can hold threshold pace longer.
If we were to prescribe the same duration for two athletes, 5km for one, 4km for another, you might say: “Great, now the load is equal.” But in reality, that 4km might create higher metabolic stress. And that’s something we now account for more accurately.

The plans still offer variety. That said, runners training just three times a week will notice slightly more focus on endurance runs. But we make those more enjoyable by adding strides.

12 + 12: Ideally, you set your 10k goal 22 to 24 weeks in advance. You start with a support plan. That way, you go through the full cycle: both support and specific training.
Is that not the case? No problem, especially not for a distance like 10k.
Important note: if you're a relatively new runner, we still recommend our build-up plans. Comfortably covering 10k remains the basic requirement before jumping into an “ultimate goal” plan with both support and specific phases.

2. More plans and training days

Also important: Trenara attracts faster runners too. Something we didn’t fully anticipate in the early days. With this update, we’re better serving their needs. But not only them.

Especially for the 10k (and soon for the 5k), we’re working with smaller performance brackets, because shorter races require more specificity. That’s my experience as a coach. To better balance training load and recovery capacity, I’ve written even more tailored plans.

More plans, with more training days. And those days now serve different purposes. In the past, the plans were flatter, with little difference in volume between sessions. That’s no longer the case. When you train more often, that extra session helps build your base without drastically increasing your load. Recovery runs become shorter by design. If you're doing a seventh session, we’ll often advise doing it as an alternative (e.g. cycling or swimming). In short, we’re guiding you more closely than ever before.

3. Improved guidance

As mentioned earlier: the session descriptions have been significantly improved. Our goal is to give you more insight into your fitness and training. It provides a better sense of direction: “What is Christophe expecting from me here?”.

We love this sport, and now we get to explain why and how.
It also gives us the opportunity to show how seriously we take your running goals, which are often a fundamental part of your life. You and us, we’re not just winging it.