Training Philosophy
EzyRun uses simple, structured templates for 5K training plan, 10K training plan, half marathon training plan, and marathon training plan formats.
How plans are structured
We use progressive overload: weekly volume rises gradually, then drops in cutback weeks to absorb training stress and reduce injury risk.
Every week includes a long run, because long-run consistency builds endurance more safely than occasional very hard sessions.
Most runs are easy pace by design. Easy running develops aerobic fitness, supports recovery, and makes tempo run and interval training days more effective.
Most schedules include only 1-2 hard days each week. This keeps quality work repeatable and reduces burnout.
Rest days are mandatory. Adaptation happens during recovery, not only during hard workouts.
Pace guidance
Pace ranges use race-based inputs when available. Without recent race data, we use conservative defaults to keep training safe and sustainable.
Tempo run and interval training paces are set as controlled efforts, not sprint efforts. Easy pace remains conversational.
These plans are inspired by widely accepted endurance training principles used by coaches and popular frameworks (e.g. Daniels, Hanson, Pfitzinger, Higdon), but are original and simplified for everyday runners.
Safety note: this is educational guidance, not medical advice. If fatigue accumulates, reduce intensity or volume. Beginners can use walk-run combinations as needed and should prioritize consistency over pace targets.