Training plan run

Run Training

Run faster and more effectively with a training plan

It is not unreasonable to say that running is the most popular endurance sport. Why? With little equipment, you can do something for your fitness in almost any place in the world. In addition, numerous running events every year invite you to compete with like-minded people, to push yourself to your limits or to break your own best times. With the right training plan, running becomes more effective and varied. Why beginners, casual runners as well as ambitious runners benefit from a running training plan is explained below.

KickAss combines smart running training and improving running technique

In addition to effective and varied running training plans, KickAss Sports offers the KickAss Education training series to improve running technique for everyone. The goal is to run healthier, easier and therefore faster and with more joy. 


From ready-made running training plans for various goals to a subscription model, in which the running season can be put together independently from ready-made running training plan templates, to individual support and 1:1 coaching, KickAss Sports has offers for everyone who enjoys running.

This is how an effective training plan in running is structured

There exists an almost infinite number of running training plans with different goals. However, what makes an effective running training plan and how do I effectively achieve my set goals? A first starting point in planning should be an as-is analysis and goal setting. Where am I at the moment and where do I want to go? These can be clearly defined goals such as improving my 10K or marathon time, or more general goals such as increasing overall fitness through running training. A performance diagnostic provides information about the physiological performance and determines the metabolic profile or the training areas in which training should take place.


To determine the total load of the running training plan, the available training time must be determined and other daily loads must be identified. Smart load-relief management with the necessary recovery periods to adapt to the set stimuli is a key to success here. Overuse injuries are not uncommon among runners, as the mechanical and orthopedic stress on bones, ligaments, tendons and muscles is very high during running. To avoid these, additive sports that are easy on the joints such as cycling, swimming, rowing, inline skating or cross-country skiing can be integrated into the running training plan. This increases the total load, without further stress on the passive structures. Especially the training of the basic endurance is offered with this and there is time to work on the speed and technique in running.

This is important in a running training plan
Individualized training planning

  • Consideration of the athlete’s everyday workloads
  • Determination of the metabolic profile based on performance diagnostics
  • Combination of best practice and scientific findings
  • Tailored training planning for women (cycle, menstruation)
  • Focus on running technique
  • Strength training for injury prevention and performance enhancement
  • Additive sports (cycling, inline skating, swimming, rowing, cross-country skiing)
  • Stress-relief management

Test training plan run free of charge

Training plan run - these options are offered by KickAss Sports

At KickAss Sports, every runner can find the right running training plan. With KickAss Basic Run we offer a novelty in running: a subscription model with ready-made training plan templates that can be used to plan the running year. You are your own coach, choose your running plan that fits your needs and plan your perfect season. Optionally, you have the possibility to add different additive sports to the running training plan. 

The whole thing is rounded off with KickAss Education Run. Quality beats quantity is our motto and in the run seminars we guide you to a better and more efficient running technique.

For these reasons a run training plan makes sense

To effectively achieve your goals and to run with more fun, joy and ease, a running training plan offers the optimal opportunity. Through correctly set loading and unloading phases as well as the combination of relaxed and intensive units and the integration of additive sports, long-term and clear progress can be achieved and the training time can be used effectively.

Summary training plan run

Running is the most popular endurance sport and therefore there are many runners who run for different reasons and with different goals. A running training plan can help you achieve your goals and provide an effective way to run healthily and enjoyably in the long run.

Questions & Answers


On the one hand, there is the coaching offer KickAss Basic Run, where you can structure your training with ready-made training plans. We also offer individual training plans for purchase (e.g. 10K, trail running, etc.). In our KickAss Education Run seminars you can improve your running technique.

Yes of course, we offer a 4-week test plan. You can find all the information here.

Absolutely not! There are many people who start training for an endurance sport, regardless of whether they are athletic or not. With our workout plan templates, you’ll have the flexibility to customize the sessions to fit you.

In KickAss Basic Run we offer you training plan templates for the distances 10km, half marathon and marathon.

We distinguish three phases of the season. Base training, build-up training and competition preparation. Each training phase has a length of 8 weeks and contains suitable content. This way, you build up your endurance step-by-step over the course of the season and are top prepared at the starting line.

With our filter function you have the possibility to find the right plan for you according to level, target distance and training units per week.

Of course. In addition to pure running workouts, each plan includes specific strength, core and mobility units. You also have the option to add an optional additive sport (cycling, rowing, inline skating or swimming/ aqua jogging).

Start your success story now.

Get started today with our individual plans.

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