Training plans
Choose your goal.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 goal on your calendar
Filter by discipline, then choose the goal 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
Cycling plan
Bike Endurance
A twelve-week cycling progression that builds durable aerobic power, practical pacing, and long-ride confidence around your schedule.
Suggested lead time: 12 weeks
Swimming plan
Swim Foundations
A ten-week swimming progression that develops technique, aerobic endurance, and comfort in the water at a pace that fits your experience.
Suggested lead time: 10 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
Training areas
Explore your training area.
See how running, cycling, swimming, and triathlon work in kovaa, then choose the plan that fits your next block.
Put your race on the calendar.
Build a plan around your schedule.
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