Custom weekly running plan built around your goal race — adjusted for Malaysian heat & humidity.
VDOT = ukuran kecergasan lari (Jack Daniels method). Tak pasti VDOT anda? Guna VDOT Calculator dulu →
Jadual ini adalah panduan umum berdasarkan struktur methodology masing-masing (Hal Higdon, Hansons, Pfitzinger, Davis/VDOT) — bukan nasihat perubatan atau jurulatih peribadi. Sesuaikan ikut keadaan badan sendiri, dan rujuk profesional jika ada isu kesihatan.
Roughly eight to ten weeks for a 10K, twelve to sixteen for a half marathon, and sixteen to twenty for a marathon, assuming you already run regularly. If your race is sooner than that, the honest move is to drop to a shorter distance on the day rather than compress the build.
Pick the plan back up where the calendar is, not where you left off, and do not try to make up missed volume. One missed week costs almost nothing. Doubling up to catch it is how people get injured three weeks before a race.
Run easy sessions by effort and let the pace be whatever it is. For quality sessions, adjust the target using the Heat and Humidity Pace Adjuster rather than forcing a cool weather number in humidity.
It builds around the days you tell it you can run. Three days is enough to prepare for a 10K, four to five is a better base for a half or full marathon. More days is not automatically better if you cannot recover from them.
For half and full marathon plans, yes, and it is the single session worth protecting. If something has to be cut in a busy week, cut a midweek easy run rather than the long run.
Turn any distance and finish time into pace per km, pace per mile and speed.
Open tool →Break a goal finish time into every kilometre split, ready to print.
Open tool →Predict your finish time at another distance from one recent race result.
Open tool →