Training plans

Plans built to match your ambition

Choose a distance and kovaa adapts every session around your capacity, lifestyle, and race calendar.

Build confidence with structured walk-run intervals and gentle load progression.

Mix of tempo, threshold, and long runs designed to unlock your next 10K PR.

Balanced endurance blocks, race-specific sharpening, and intelligent recovery weeks.

Progressive mileage, marathon-pace rehearsals, and taper guidance for confident execution.

Intro-friendly sessions covering swim, bike, run, and smooth transitions.

Elevated volume, purposeful bricks, and pacing strategies for the Olympic distance.

Long-course structure with race rehearsals, fueling practice, and adaptive recovery.

Comprehensive build, strategic tapers, and detailed race execution support for 140.6.

Ready to start training?

Download kovaa for personalized coaching, seamless Apple integration, and a plan that adjusts as you do.