And which Runner are you?
Choose the training schedule that best suits your goals.
Are you starting out or would you like to try running? Press the link below to see the table dedicated to beginners. Our advice is to start with the proposed 10 levels and then, when you have enough confidence and stamina to tackle more structured workouts, you can move on to the calculation of the running chart for experts.
See the running table for beginner
Have you been running for some time and know your times? The training tables you can generate are selectable for the following mileages: 5km, 10km, 21km, 42km. If you are already familiar with pace and speed and feel ready to start a course that will make you improve in your races, create your training table by choosing the correct parameters.
Create your own running tableRunning is an activity that offers numerous benefits both physically and mentally. On a physical level, running helps improve cardiovascular health, strengthen muscles, increase endurance and burn calories, contributing to weight control. On a mental level, running can reduce stress, improve mood and increase mental clarity through the release of endorphins, the hormones of happiness. However, to get the most out of this activity, it is essential to structure a proper training plan and monitor your progress.
One of the main reasons why running is important is to improve athletic performance. Whether you are a beginner or an experienced runner, having a specific goal allows you to work purposefully and progressively toward improvement. Running is an activity that requires consistency and gradual progression. Running without a plan risks becoming less effective, because without a well-defined structure you may not be able to gradually increase endurance and speed.
A well-designed training plan helps you plan differentiated workouts, such as slow running for endurance, fast running for speed, and recovery sessions. These elements combined create a solid foundation for consistent improvements and avoiding injury.
Running, like any other physical activity, can pose injury risks, especially if a proper training plan is not followed. Overtraining without adhering to recovery time or not following a logical progression of intensity can lead to injuries such as tendonitis, muscle strains or joint problems.
A well-structured training plan includes times of rest and workouts aimed at strengthening the areas of the body most stressed during running. For example, the inclusion of muscle-strengthening exercises and stretching can prevent chronic injuries and keep the body healthy.
Another key aspect of training in running is the constant monitoring of progress. Keeping track of one's running sessions is essential to understand how the body reacts to training stimuli and to adjust the plan accordingly. Using devices such as GPS watches, smartphone apps, or simple training diaries allows you to record key parameters such as distance run, time spent, pace, and heart rate.
This data is crucial for assessing your fitness level and identifying any weaknesses to work on. For example, if you notice that the pace of your runs has not improved for several weeks, you may need to revise your training plan and add specific exercises to increase speed or endurance.
Creating a personalized training plan is one of the most important aspects for those who wish to improve in running. A well-structured plan must be realistic, sustainable and tailored to individual needs. The key is to create a balance between the various components of training: running sessions, strengthening exercises, stretching and rest.
A training plan helps to keep results consistent and prevent periods of stagnation. Knowing exactly what to do each day provides additional motivation, as each training session has a specific purpose. In addition, having a plan reduces the risk of skipping workouts, increasing long-term discipline and consistency.
Consistency is the key to success in running, as in any other sport. Following a regular training plan allows you to maintain progress over time and avoid drops in fitness. Even when you reach your goals, continuing to monitor your progress and update your training plan is critical to avoid regression.
In conclusion, running offers tremendous benefits for the body and mind, but to achieve lasting results, it is essential to have a well-structured training plan and keep track of your progress. In this way, you can improve performance, prevent injuries and keep motivation constant.