Running
Running training plans
Training for a race, or just want to become a better runner? TriQuest builds a personal training plan from 5 km to marathon, around the days and time you have.
How your running plan is built
You choose the race and its distance, or a development block without a race, and tell TriQuest what your week looks like: which days you can run, how much time you have each day and which day the long run goes on. TriQuest also starts from your experience and how much you train today, so the plan starts at the right level.
The plan is built in phases up to the race: base with plenty of easy running, build with more quality, a race-specific phase with sessions at race pace and a taper before the start. Lighter weeks come at regular intervals, and the long run grows step by step instead of in big jumps. Most sessions are easy, and hard sessions get lighter days in between.
5 km, 10 km, half marathon or marathon
5 km and 10 km
more speed and intervals, on a foundation of easy running.
Half marathon
tempo sessions and longer long runs that get your body used to the pace and the time.
Marathon
the long runs and time on your feet are the foundation, with sessions at marathon pace as the race gets closer.
Without a race
a twelve-week development block that makes you a better runner.
Want to combine running with another sport, such as cycling or cross-country skiing? You choose which matters most, or both equally.
A plan for your race
- 5 km, 10 km, half marathon or marathon, or a twelve-week development block without a race.
- Easy runs, intervals, tempo runs and long runs, week by week.
- Your week decides: training days, time per day and the day of your long run.
Sessions with pace and heart rate
- Pace and heart rate zones from your own thresholds.
- Your planned workouts go to your Garmin, step by step with pace or heart rate targets, and the run comes back to the plan by itself.
- With Apple Watch your planned workouts are in the watch's Workout app, step by step.
- Treadmill or outdoors: the session is matched to the right shoes.
A coach who knows your training
- Ask about today's session, your week or a niggle. The coach proposes, you approve.
- Injuries and complaints are followed up until they're gone, and the plan trains around them.
- It's training advice, not medical advice.
See your progress
- Every session against the plan, with pace, heart rate, route and elevation.
- Personal records from 400 metres to half marathon, and how they developed.
- Segments on your usual loops and a leaderboard among friends.
Common questions
Common questions about running training
How many sessions a week do I get?
That depends on your week. You set which days you can train and how much time you have, and the plan puts the sessions there, with lighter days between the hard ones.
Can I train without running a race?
Yes. Choose a twelve-week development block without a race, and TriQuest builds a plan to make you a better runner.
Can I run on a treadmill?
Yes. Choose treadmill or outdoors on the session, and it is linked to the right shoes.
What happens if I get injured or ill?
The plan adapts. You can pause your training and get a gradual return, and the coach follows up on the problem and suggests changes that you approve.
What does it cost?
During the beta everything is included at no cost.
More about TriQuest
Triathlon
Plans from sprint to full distance, with bricks, a taper and race nutrition.
Cycling
Plans for bike races, a training computer, routes and power intervals.
Cross-country skiing
Plans for ski races, on snow or roller skis by the season.
Vasaloppet
90 km from Sälen to Mora: long sessions, double poling and roller skis to snow.
Vätternrundan
315 km around Lake Vättern: long rides that grow, the trainer in winter and fuel all the way.
Bike computer
Build your own screens for every bike, on your phone.
Race nutrition
Carbohydrates, fluid and sodium for the race, step by step.
Ready to train smarter?
Let TriQuest bring your plan, sessions, analysis and coaching together in one place.