Training Plans

A VALR training plan is a comprehensive plan designed to peak your performance at a point in time. If you are planning a race or other running event, VALR will help you be ready and rested on race day to perform at your best. Even if you’re not racing, it is physiologically useful to have a target date for your training goal. VALR can help you smash your personal records or get into the best shape of your life.

A training plan comprises a sequence of progressive 4‐week training blocks designed to optimize performance. You specify a goal, available training time, and run days per week, then VALR designs a program with the right combination of base, build, peak training, and taper periods to achieve your goal. Each workout targets a specific volume (i.e., how many minutes to run) and training zone. If your schedule changes, you run more or less than expected, or deviate from the prescribed zones, VALR automatically adjusts so you are always on track.

You can set up your training plan from a single screen. Once you’re off and running, use VALR’s dashboard to analyze performance and manage current and future workouts.

Most people give themselves at least 12 weeks to prepare for a 5K or 10K, and at least 16 weeks for a 10 mile or half marathon. Athletes training to perform give themselves even longer to prepare for these events, with training plans lasting 6, 9, or even 12 months! Training plan lengths are always subject to individual differences, such as your fitness level and running volume at the start of your training plan.

If you don’t have a milestone in mind, we suggest that you create a training plan that lasts for at least 12 weeks to reinforce the habit of running consistently, while building your volume and fitness before you reassess.