TrainerPlan Courses
Free courses for coaches on the method, not the tool: how to plan, why it works and how to decide each week. Short video lessons in Spanish with English subtitles, and downloadable sheets.
Planning for runners
The method for planning your runners, from the goal race to tomorrow's session. For coaches who want to understand every decision in the plan, not copy templates.
Module 1 · Fundamentals
Why plan, how runners adapt to training and the five principles behind any plan.
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2:30
1.1 · Why plan
Two runners with the same goal, one with a plan and one without. Why a plan is a hypothesis and the three questions it answers.
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3:07
1.2 · How runners adapt
Stimulus, fatigue, recovery and adaptation; supercompensation and its limits; fitness and fatigue; and why tendons set the pace.
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3:48
1.3 · The principles you don't negotiate
Progressive overload, specificity, individualisation, reversibility and recovery, with a half-marathon week that applies them all.
Course content
1 Fundamentals
Why plan, how runners adapt to training and the five principles behind any plan.
- 1.1 Why plan Two runners with the same goal, one with a plan and one without. Why a plan is a hypothesis and the three questions it answers. 2:30
- 1.2 How runners adapt Stimulus, fatigue, recovery and adaptation; supercompensation and its limits; fitness and fatigue; and why tendons set the pace. 3:07
- 1.3 The principles you don't negotiate Progressive overload, specificity, individualisation, reversibility and recovery, with a half-marathon week that applies them all. 3:48
2 Assessing the runner
History, field tests, thresholds and zones: what you need to know before planning anything.
- 2.1 What you need to know before planning History, availability, goal and injuries. Coming soon
- 2.2 Field tests The 30-minute test and the 3 and 5 km tests, and how to run them well. Coming soon
- 2.3 Thresholds and zones From a test to pace and heart-rate zones, and why. Coming soon
- 2.4 Apply it in TrainerPlan Recording the athlete's test and zones. Coming soon
3 Structuring the season
Planning backwards from the goal race: periodisation, phases and the taper.
- 3.1 Start from the goal race Planning backwards; A, B and C races. Coming soon
- 3.2 Periodisation Macrocycle, mesocycles and microcycles without needless jargon. Coming soon
- 3.3 The phases Base, build, specific and taper. Coming soon
- 3.4 Apply it in TrainerPlan The race and the annual plan. Coming soon
4 Managing load
Load, chronic load, fatigue and form, and the signs that tell you to adjust the plan in time.
- 4.1 What load is Volume times intensity; internal and external load. Coming soon
- 4.2 Chronic load, fatigue and form Chronic load, acute load and form, with an example. Coming soon
- 4.3 When to adjust Signs to back off or push on, and the recovery week. Coming soon
- 4.4 Apply it in TrainerPlan Reading the athlete's load chart. Coming soon
5 Worked examples
A 10K, a half marathon and a marathon built step by step and set up in TrainerPlan.
- 5.1 10K in 10 weeks Recreational runner, 4 days a week. Coming soon
- 5.2 Half marathon in 14 weeks Intermediate runner. Coming soon
- 5.3 Marathon in 18 weeks With a B race along the way. Coming soon
Looking for how it's done in TrainerPlan? The Masterclasses teach the tool step by step.
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