Start where you are
We read your watch history (or ask you the right questions) so the plan starts from your real volume, not a generic template.
A running training plan that adapts to you
A good running plan isn't a fixed table: it changes when you sleep badly, when work gets busy or when your fitness improves faster than expected.
Zenvit builds your plan for 5K, 10K, half marathon or trail, and adjusts each day's session using your watch data — Garmin, COROS, Polar, Suunto, Wahoo and more.
I want my planHow Zenvit coaches you
Proper periodisation
Build blocks with recovery weeks, a taper before race day and ~80 % of your time at an easy pace, as the best coaches do.
Daily adjustments
Slept badly or only have 30 minutes? Tell us in the check-in and today's session changes and goes to your watch.
Example week
| Monday | Rest or 20 min mobility |
|---|---|
| Tuesday | Threshold: 3 × 8 min at 10K pace, 2 min recovery |
| Wednesday | Easy run 40 min + strength 25 min |
| Thursday | Easy 35 min with 6 × 20 s strides |
| Friday | Rest |
| Saturday | Easy 30 min |
| Sunday | Long run 70–90 min at conversational pace |
Example for runners training 4–5 times a week for a 10K or half marathon. Your real plan depends on your data and your goal.
Coach's tips
- Run slowly most of the time: easy running builds your aerobic base.
- Increase volume gradually (up to about 10 % a week) and take a lighter week every 3–4.
- Two strength sessions a week lower your injury risk.
- Pain that changes the way you run is a sign to stop and get help.
Frequently asked questions
How many days a week should I run?
For most amateur runners, 3 to 5 days. More important than the number is being consistent week after week and keeping easy days easy.
Do I need a watch to use Zenvit?
No. Without a watch, we ask you questions and follow the standard methods of the best coaches. With a watch, the plan adjusts every day to your real data.
How long does it take to prepare for a half marathon?
With an aerobic base (running 3 times a week for a few months), 10 to 14 weeks is typical. Starting from scratch, allow longer.
Does the plan work with my Garmin or COROS?
Yes. Workouts go to your watch calendar (Garmin, COROS, Polar, Suunto, Wahoo and others).
Related guides
- Polarised, pyramidal or threshold: how to distribute intensitySuccessful endurance athletes spend most of their time at low intensity and a little time, done well, at high intensity.
- FTP, threshold and training zonesZones turn the plan into concrete numbers for your body. Without up-to-date thresholds, the targets are wrong.
- Periodisation: organising the season in blocksSplit the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
- Warning signs: when to stop and see a professionalThe app doesn't give medical advice. Some signs mean you must stop training and talk to a doctor.
Other sports
Your plan, made for you
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