Training plans by goal time
Pick the distance and the time you're aiming for. Each plan is a reference framework synthesized from Pfitzinger, Hal Higdon and Hansons — that Leo adapts daily to your real training data.
Marathon
Half-marathon
10K
5K
Trail & Ultra
Effort-based plans, from your first trail to 100 miles — tuned to your race's profile (flat or mountainous).
Triathlon
From a sprint to a full distance, duathlon and aquabike included: Leo sizes the plan on the legs of your race and writes the rides and the swims alongside the runs.
What happens to the plan once it is yours
How often are my training paces updated?
Every day. Leo recomputes a fresh Endurance Index from your real runs each day, and the paces of your upcoming quality sessions follow it. Your easy paces are re-anchored every week on the easy runs you actually ran. The sessions of the next 24 to 48 hours do not move, so the reminder you got the evening before stays right. A pace in your plan is never a number written once and left there.
Can I start a plan after an injury or a long break?
Yes, and the plan changes shape. If your last run is four weeks old or more, or you declare an injury that has not healed, Leo opens with a return to running: at most two runs a week, walk-run sessions of 20 to 25 minutes in week one, then about five more minutes a week, with your cycling or cross-training kept. Pain decides the pace of the return: up to 5/10 during and after a run, no more than 5/10 the next morning, and nothing that rises from one week to the next. Beyond that, the run becomes a bike session. An injury that rules out running gets a block without running.
Do I see my plan before entering a card?
Yes, on the web. You create your account, connect your training source, talk to Leo, and he gives you the outline of your plan built from your own runs. The card comes after that, to start the 7-day trial, and nothing is charged before day seven.
All training paces are derived from your Endurance Index. Weekly volume tiers are calibrated from Pfitzinger's 18-week frameworks, Hal Higdon's progressions, and the Hansons brothers' cumulative fatigue method. Leo does not invent generic plans — he adapts established science to your real Strava data.