AI-generated plan example

Half-Marathon Plan

12 weeks | Target 1h45 | VMA 18.0 km/h

Concrete example This is a sample training plan generated by our AI. Your plan will be 100% personalized based on your VMA, Strava history, and goals.

Plan overview

Objective

Half-marathon in 1h45

Duration

12 weeks (3 phases)

Reference VMA

18.0 km/h (automatic update)

Weekly volume

35-55 km progressive

Progression by phases

Base (Weeks 1-4)

Base

Building aerobic base with progressive volume

Focus: Fundamental endurance, running technique

Build (Weeks 5-9)

Build

Speed development and threshold introduction

Focus: Short VMA, tempo runs, specific half-marathon pace

Peak (Weeks 10-11)

Peak

Maximum intensity and sharpening

Focus: Race pace, simulations, recovery

Taper (Week 12)

Taper

Volume reduction, freshness for race

Focus: Active recovery, short reminders, race

📊 Training zones

Based on VMA 18.0 km/h and HRmax 185 bpm (example)

Z1 - Active recovery

💓 60-70% HRmax (110-130 bpm)

⏱️ 5:30-6:30/km (55-65% VMA)

Very easy jog, easy conversation

Z2 - Base endurance

💓 70-80% HRmax (130-148 bpm)

⏱️ 5:00-5:40/km (65-72% VMA)

Aerobic base, controlled breathing

Z3 - Tempo / Threshold

💓 80-90% HRmax (148-166 bpm)

⏱️ 3:42-4:10/km (80-90% VMA)

Half-marathon to 10k pace

Z4 - Anaerobic threshold

💓 90-95% HRmax (166-176 bpm)

⏱️ 3:30-3:42/km (90-95% VMA)

Hard effort, 5k to 3k pace

Z5 - VMA / Intervals

💓 92-100% HRmax (170-185 bpm)

⏱️ 3:10-3:35/km (95-105% VMA)

Short intervals, sprints

Week examples

Week 1 - Aerobic base

Base Phase • 35 km total

Base

Lundi

Complete rest

Mardi

Endurance 8 km - Z2 (70-80% HRmax, 5:10-5:30/km)

Mercredi

Rest or cross-training

Jeudi

Intervals 6×400m - Z5 (95% VMA, 3:28-3:32/km) - R: 1'30

Vendredi

Rest

Samedi

Long run 12 km - Z2 (70-80% HRmax, 5:10-5:40/km)

Dimanche

Recovery jog 6 km - Z1 (60-70% HRmax, 5:50-6:20/km)

Week 5 - Threshold introduction

Build Phase • 42 km total

Build

Lundi

Complete rest

Mardi

Tempo 3×2 km - Z3 (85% VMA, 3:53-3:57/km) - R: 2'

Mercredi

Endurance 8 km - Z2 (70-80% HRmax, 5:10-5:30/km)

Jeudi

Short VMA 10×300m - Z5 (100% VMA, 3:18-3:22/km) - R: 1'15

Vendredi

Rest

Samedi

Long run 15 km - Z2 (5:10-5:30/km) + 3 km Z3 (3:53-4:00/km half pace)

Dimanche

Recovery jog 7 km - Z1 (60-70% HRmax, 5:50-6:10/km)

Week 10 - Peak intensity

Peak Phase • 50 km total

Peak

Lundi

Complete rest

Mardi

Half-marathon simulation 16 km - Z3 (Race pace 3:55-4:00/km, 85% HRmax)

Mercredi

Recovery 6 km - Z1 (60-70% HRmax, 5:50-6:10/km)

Jeudi

Long VMA 5×1000m - Z4-Z5 (95% VMA, 3:28-3:32/km) - R: 2'

Vendredi

Rest

Samedi

Long run 18 km - Z2 (5:10-5:30/km) + 5 km Z3 (3:55-4:00/km)

Dimanche

Recovery jog 6 km - Z1 (5:50-6:10/km)

💡 AI adaptation in action

Week 4

The AI detects a new VMA of 18.5 km/h (+2.8%) after your Sunday run. Week 5 training zones are automatically adjusted to reflect your progress.

Week 7

You indicate significant fatigue. The AI reduces week 8 intensity (-20% volume) and postpones the VMA session by 48h to optimize recovery.

Week 9

Your recent runs show consistent progress. The AI slightly increases week 10 volume (+5 km) to maximize adaptation.

This plan includes

Real-time VMA update

Your zones are automatically recalculated with each new Strava run

Weekly adaptation

The AI adjusts each week based on your performance and feedback

Detailed workouts

Each workout includes distance, pace, heart rate zones, recovery

Progress tracking

Evolution charts, statistics, comparison with goal

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