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Sprint, middle, long or rogaine — your week rebuilds around your real Strava and Garmin sessions: terrain volume, climb, and the speed you need between controls. Free forever — no card.
Orienteering is decided at running speed in rough ground. The plan builds climb, descent control and off-trail durability the way a strong trail block does — progressively, without wrecking your week.
A 15-minute sprint and a 6-hour rogaine are different races physically. Your goal race sets the emphasis: sharp speed for sprint, sustained threshold for middle and long, big aerobic durability for rogaine.
HR and pace trends flag overreaching before it derails a training block — so you arrive at competitions fresh enough to think clearly on the map.
Every plan moves through base → build → peak → race, and adapts day by day to your starting point. Navigation stays at your club and your events — the engine builds the runner underneath.
15 years coaching endurance athletes. Methodology grounded in peer-reviewed exercise science — not blog opinion. Every adaptation rule inside SportPlan is documented and traceable to the principle that drives it.
Read the full methodologyLast revised May 2026
Sub-2 is the half marathon milestone that separates recreational runners from competitive age-groupers. The physiology is specific, the training is targeted, and the race-day execution leaves no margin for the usual mistakes. Here is the complete Garmin-backed framework for getting there.
ReadTrail running requires a completely different training framework from road running — time on feet replaces pace, vertical gain replaces distance, and power hiking is a performance skill. Here is how Garmin data applies to trail and ultra preparation, from grade-adjusted pace to back-to-back long runs.
ReadMost aspiring Boston Qualifiers are 5–15 minutes away — not light-years. The gap is not fitness, it is training structure, threshold development, and race-day execution. Here is the physiological framework and Garmin monitoring strategy that coaches use to take athletes from 'almost' to qualified.
ReadAnswer three questions to see a sample week. Save it in 30 seconds. No credit card needed — start free in seconds.
100% free · no card · Syncs Strava + Garmin
Questions about the free plan? See the FAQ