FAQ & Coach Support

Coach Support

I’m here for all your questions about running training

Training FAQs

There are currently 400+ running training plans available.

  • 5K, 10K, HM, marathon
  • 8, 12, 16, or 20 weeks
  • 12 training levels
  • miles or km

The more time you have, the more thorough is the build-up to your key race. On the other hand, plans with fewer weeks get you race-ready faster.

Set a realistic goal based on recent race performances. An equivalent race time calculator can be of great help. 

If you are unsure, send me an email and I will recommend a training plan to you.

My plans make use of the following 10 training zones:

Zone 1  | Easy
Zone 2 | Moderate
Zone 3 | Marathon Pace
Zone 4 | 30K Pace
Zone 5 | HM Pace
Zone 6 | 15K Pace
Zone 7 | 10K Pace
Zone 8 | 5K Pace
Zone 9 | 3K Pace
Zone 10 | 1500m Pace


Open the “Zones” tab under your profile and scroll down to “Pace: Run”. Click edit and scroll again until you arrive at “Run Speed/Pace”.

Choose Type: Distance / Time
Choose Method: PZI (10)

Select duration and enter a recent race result (5K or 10K) or a current estimate. Then hit the “calculate” and “apply” buttons. Now all workouts of your training plan should display the appropriate pace range.

On your desktop and logged in, open the following link: 
Select pace, and then on the upper right on the right side of the screen click on ‘edit zones’ where the pace zones are set up. On the left side opens a window. Click on ‘auto-calculate zones’ and choose ‘Endure Strong’ from the dropdown. Then type in the pace of a recent race result or an estimate of where you stand right now for any of the given distances. 

How you monitor your running intensity is entirely up to you. You can’t, however, use all methods at once. 

I recommend you use pace to monitor your workouts and keep an eye on your heart rate when the terrain is hilly, or it is unusually hot.

Pace works great if you know one of your current race times (or time trial performances) and train predominantly on flat terrain with predictable weather.

Use “Endure Strong” in the FinalSurge App to set your training paces. Since my training plans are structured by pace, this updates all your workouts automatically.

How to do that you will find in the next section titled: “How do I set up my training zones.”

Heart rate is useful for all runs up to lactate threshold pace, especially if the terrain is hilly and/or weather conditions are not ideal, such as on hot summer days or headwind. Monitor your heart rate on your watch in addition to pace.

Power is yet another option to monitor intensity. The functionality in the FinalSurge app is there if you own a STRYD power meter. Add your rFTPw value in watts into FinalSurge.

All my plans are pace-based.

For heart rate and power paced plans choose the plans beginner, intermediate, and avanced plans on FinalSurge which feature pace, heart rate, and power.

I recommend a basic strength training routine twice a week. Keep the overall number of sets low to avoid nervous system fatigue which can interfere with your quality running workouts such as tempo runs and VO2max intervals. 

Cross-training is optional but can be a great addition to amplify endurance without the pounding of running. 

I recommend a minum of 4 running days per week. Additional easy runs can be substituted with aerobic cross training such as swimming and cycling. Note that the training effect of cross training workouts is lower than for running. 

Although running is an individual sport, group sessions are fun and it’s a great way to meet other runners to “share the pain” on the track or break the boredom on long runs.

The caveat: Another runner’s optimal pace is not your optimal pace. Easy runs have a wide range so that’s less of an issue but during intervals stay true to the pace that is assigned for you as much as possible. 

Typically training is centered around 2 – 4 A races per year to achieve a peak performance. B and C races (tune-up races) can be fitted in between.

If you want to stay in shape for several distances then consider my Multi-Distance Plans.

Here are some guidelines about how often you can race and how long it will take to recover:

5Ks can be raced weekly. Run 3 days easy after races.

10Ks can be raced bi-weekly. Run 5 days easy after races.

Half marathons can be raced once a month. Run 10 days easy after races.

Marathons can be raced once every 3 – 6 months. Run 3 – 4 weeks easy after races.

Technical FAQs

Getting started with TrainingPeaks and FinalSurge is easy. Simply sign up for a free account. 

Create a free TrainingPeaks account here

Create a free FinalSurge account here

Although my plans are available in miles or km, make sure you still set  your preferred unit of length. You can also set the start of your week to either Sunday or Monday.

I recommend using a computer or laptop for the initial setup. 

TrainingPeaks and Finalsurge connect with most of the established running smartwatches such as:

  • Garmin 
  • Apple Watch
  • Polar
  • Suunto
  • Coros

Here are the guides from TrainingPeaks and FinalSurge on how to connect your apps and devices:

TrainingPeaks Guide

FinalSurge Guide

Yes. You can move workouts freely in the TrainingPeaks and FinalSurge apps to have them fit your work/life schedule. 

However, I do not recommend to perform quality sessions (long runs, tempo runs, speed intervals) back-to-back.

In that case, it is better a skip a run if necessary than trying to catch up on missed workouts.

By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.

Absolutely. You can re-use any plan as often as you like. They stay in your library forever. 

However, I recommend switching between different race distances throughout the season. That way new training stimuli will lead to further improvements.

For example, a 10K runner can focus on a 5K temporarily to improve her speed or a half marathon to improve her endurance.

Of course, you can also move up to a higher training level over time or execute an off-season plan.

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