Create your own training plans using the method

Who doesn’t know that, you train and train but nothing changes. Often you train more and more intensively. However, the efficiency decreases rather than increases as a result. The reasons for this are usually hidden to the hobby athlete. In this article you will learn how you can successfully organise your training again.

This contribution is intended as a stimulus and help for self-help and naturally does not consider the individual strengths and weaknesses of the individual. Before you start exercising, consult your doctor.

Possible reasons for missing training successes

  • Training at the same heart rate:
    A habituation effect sets in. The training stimulus decreases and so does the training effect.
  • Training with too high heart rate:
    The body is overloaded, so the performance decreases rather than improves.
  • Training with low heart rate:
    If the training stimulus is too low, there is no effect.
  • No accompanying training:
    A targeted strength training and stretching program is indispensable
  • No technique training:
    Keyword running ABC. Regular technique training alone (2x a week for 20 min.) can increase training success.
  • No training diary:
    Whether in writing or on the PC, a documentation of the training helps to recognize training progress but also weak points in the training.

Basic principles for successful training

  • Polarizing Training:
    Training units with high cardiovascular load alternate with training units with moderate cardiovascular load.
  • Training with heart rate control:
    Generally recognized in endurance sports are the 5 stress zones with their associated heart rate zones. It is absolutely necessary to maintain the heart rate during a workout in order to train effectively.
  • Effect knowledge:
    Describes the knowledge of which factors have which effect on the body (e.g. the effect of the individual stress zones).
  • action knowledge:
    Describes the knowledge of what needs to be done to target a particular training stimulus (e.g. how to train to improve lactate tolerance).
  • Create training diary:
    To document your training and your training progress.

The basic rule is: A pyramid can only become as high as its base is wide. Long runs with a moderate heart rate are the basis for running. The higher the cardiovascular load, the less time is trained in it.

Preliminary consideration for your own training plans

  • How do I train so far (methods, frequency, documentation, etc.)
  • What are my goals (e.g. losing weight, running faster, running longer, half marathon under 2 hours, etc.).
  • How often can / will I train in the week.
  • What do I want to train (running, cycling, strength). Depends among other things on the previously defined goals.

Example Training Plan 1

  • Momentary Status: Untrained without running experience
  • Goal: Start of running training / 30 min. without break Jogging.
  • Planned number of training sessions per week: 2 to 3

Now simply choose under Free training units the suitable training unit(s) and assemble it to a weekly training plan. In this case you will find the suitable training units including description under the title Training units up to 30 min..

Example Training Plan 2

  • Momentary status: Recreational runner, trains 2x per week without RF control, but can’t do more than 1 hour.
  • Goal: Half marathon
  • Planned number of training sessions per week: 3 to 4

Here you will find the suitable training units in addition. The training for this example should take place predominantly in the lower and middle load zones and last 60 to 90 minutes. 1x per week a long run of 120 min. should be mandatory. If you want to develop more speed, simply include a suitable training unit in your training. Pay attention to sufficient regeneration to be able to use the supercompensation effect optimally.

8-weeks Training plans

8 weeks workout schedule running I

Training plan for untrained beginners, 3x training per week. Getting the body used to a cardiovascular load of up to 45 min.


8 weeks workout plan running II

Training plan for beginners, 3x training per week. Accustoming the body to a higher cardiovascular load up to 60 min.


8 weeks training schedule running III

Training plan for hobby athletes. 4x training per week. Development of long-term endurance up to 2 hours, including intensive training sessions.


8 weeks training schedule cycling

Training plan for hobby athletes, 5x training per week. Advanced training incl. compensatory training through short jogging and gymnastics units.



This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.