kovaaExample plans
Triathlon and running training plans.
These are real plans from the kovaa engine, the same one the app uses. Pick a distance to see how the season is laid out, how many hours a week it takes and some of the key workouts, for beginner, intermediate and advanced athletes.
Updated
Triathlon
Sprint750 m swim, 20 km bike, 5 km run
- Weeks
- 12
- Beginner
- 3–6 h
- Intermediate
- 5–8 h
- Advanced
- 6–8 h
Olympic1.5 km swim, 40 km bike, 10 km run
- Weeks
- 16
- Beginner
- 4–7 h
- Intermediate
- 5–9 h
- Advanced
- 8–11 h
70.31.9 km swim, 90 km bike, 21.1 km run
- Weeks
- 20
- Beginner
- 4–8 h
- Intermediate
- 7–13 h
- Advanced
- 9–14 h
IRONMAN3.8 km swim, 180 km bike, 42.2 km run
- Weeks
- 26
- Beginner
- 4–8 h
- Intermediate
- 7–14 h
- Advanced
- 9–14 h
Running
5K5 km · run and strength
- Weeks
- 10
- Beginner
- 2–3 h
- Intermediate
- 2–5 h
- Advanced
- 4–6 h
10K10 km · run and strength
- Weeks
- 12
- Beginner
- 2–3 h
- Intermediate
- 3–5 h
- Advanced
- 5–7 h
Half marathon21.1 km · run and strength
- Weeks
- 14
- Beginner
- 2–4 h
- Intermediate
- 4–6 h
- Advanced
- 6–8 h
Marathon42.2 km · run and strength
- Weeks
- 18
- Beginner
- 2–4 h
- Intermediate
- 5–7 h
- Advanced
- 6–8 h
How every plan is put together
- Base, build, peak, taperBase builds your endurance, build and peak add race-specific work, and the taper gets you fresh. The taper isn't cut short, even if you start with fewer weeks.
- Mostly easyAbout 80% easy and 20% hard, with one or two key sessions a week in each sport.
- A lighter week every third or fourthSo your body can absorb the work before the next block.
- Fits around your weekWeekly hours depend on your distance and experience, and never go over the days and time you say you have.