FIND OUT YOUR LEVEL
Don't know which plan to choose? You can find out in a few minutes. Prepare with the right plans. Be the most ready for the races.
1. BEGINNER
Definition: Just started running, in the process of building basic fitness
Goal: Get used to running, learn the correct form without overloading the body
Focus Points:
- Slow-paced runs between 1–3km
- Brisk walking
- Breath control and injury prevention
Race Type: Fun runs, 2K–3K
2. CONDITIONED
Definition: Trains regularly, can easily complete a 5K run
Goal: Increase endurance, improve speed
Focus Points:
- Running training 3–4 days a week
- 5K–10K runs
- Speed workouts
- Basic strength training
Race Type: Road races, 5K–10K
3. RACER LEVEL
Definition: Runs with a performance focus, sets time goals
Goal: Improve time, break personal records
Focus Points:
- Basic runs, hill workouts
- Participation in 15K–Half marathon races
Race Type: Half marathon, 10K–15K
4. EXPERT / PROFESSIONAL LEVEL
Definition: Trains according to race calendar, experienced in long distances
Goal: Successfully complete challenging courses like marathon, ultra marathon
Focus Points:
- Weekly volume 60–100+K
- Long runs, strategic workouts
- Race strategies
Race Type: Marathon, Ultra Marathon