Training plans
Choose your race.Build from there.
Choose the goal you are training toward. We’ll give you a practical starting point and a weekly structure built to get you there.
Start with the race on your calendar
Filter by discipline, then choose the distance that gives your next training block a clear job.
Running plan
5K Build
An eight-week 5K progression that starts with your current running comfort and builds a steady, sustainable rhythm toward race day.
Suggested lead time: 8 weeks
Running plan
10K Build
A twelve-week 10K progression that balances purposeful workouts, recovery, and the training rhythm that works for you.
Suggested lead time: 12 weeks
Running plan
Half Marathon
A twelve-week half marathon progression that builds endurance gradually, with room for recovery and the rhythm of your life.
Suggested lead time: 12 weeks
Running plan
Marathon
A sixteen-week marathon progression that builds durable endurance, strength, and confidence around your race-day goal.
Suggested lead time: 16 weeks
Triathlon plan
Sprint Triathlon
A ten-week triathlon progression that brings swim, bike, and run together in a rhythm that suits your starting point and race goal.
Suggested lead time: 10 weeks
Triathlon plan
Olympic Triathlon
A fourteen-week progression that balances swim, bike, and run work around your Olympic-distance race goal and weekly rhythm.
Suggested lead time: 14 weeks
Triathlon plan
Half Ironman 70.3
An eighteen-week 70.3 progression that builds swim, bike, and run endurance with adaptable structure for the road to race day.
Suggested lead time: 18 weeks
Triathlon plan
Full Ironman 140.6
A twenty-four-week 140.6 progression that builds the endurance, confidence, and race-day skills for your goal, one focused week at a time.
Suggested lead time: 24 weeks
Get kovaa
Put your next race on a real calendar.
Build the week around the time you have, then keep your sessions and completed training in one place.
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