{"id":2259,"date":"2026-07-13T14:57:08","date_gmt":"2026-07-13T14:57:08","guid":{"rendered":"https:\/\/adnanthemes.com\/athlorixpro\/running-home\/"},"modified":"2026-07-25T14:33:35","modified_gmt":"2026-07-25T14:33:35","slug":"running-home","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/athlorixpro\/running\/running-home\/","title":{"rendered":"Running Home"},"content":{"rendered":"
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\"Runner<\/div>
<\/div>

Race preparation hub<\/p>

Turn a race goal into a week-by-week plan you can execute.<\/h1>

Event-specific coaching from 5K to marathon, including pace zones, long-run progression, fueling practice, strength and race-week decisions.<\/p>

Build my race plan<\/a>Compare distances<\/a><\/div><\/div><\/section>\n

Race dashboard<\/p>

Know the current phase, the next key session and the reason behind both.<\/h2><\/div>
Current phase<\/span>Base and durability<\/strong>

Consistent easy volume before harder race-specific work.<\/p><\/article>

Key session<\/span>3 \u00d7 10 min threshold<\/strong>

Controlled effort with short recovery to build sustainable speed.<\/p><\/article>

Long run<\/span>90 min easy<\/strong>

Comfortable pace with fueling practice after 45 minutes.<\/p><\/article>

Recovery target<\/span>2 easy days<\/strong>

Protect adaptation before the next quality block.<\/p><\/article><\/div><\/div><\/section>\n

Four planning layers<\/p>

A complete race build, not just a list of runs.<\/h2><\/div>
01<\/b>

Pace zones<\/h3>

Easy, steady, threshold, interval and race pace defined from current fitness.<\/p><\/article>

02<\/b>

Strength for runners<\/h3>

Calf capacity, hips, trunk and posterior chain integrated around run sessions.<\/p><\/article>

03<\/b>

Fuel and hydration<\/h3>

Practice timing and products during long runs, not for the first time on race day.<\/p><\/article>

04<\/b>

Taper and logistics<\/h3>

Reduced volume, maintained rhythm and a simple race-morning plan.<\/p><\/article><\/div><\/div><\/section>\n

Example 12-week build<\/p>

Progress from general fitness to race-specific confidence.<\/h2><\/div>
Weeks 1\u20133<\/span>

Consistency<\/h3>

Easy volume, strides and strength habits.<\/p><\/div>

Weeks 4\u20137<\/span>

Threshold<\/h3>

Longer quality work and gradual long-run growth.<\/p><\/div>

Weeks 8\u201310<\/span>

Specificity<\/h3>

Race-pace blocks, fueling and event simulation.<\/p><\/div>

Weeks 11\u201312<\/span>

Taper<\/h3>

Freshness, confidence and clear race execution.<\/p><\/div><\/div><\/div><\/section>\n

\"Runner

Performance review<\/p>

Use training data without letting one watch score control the plan.<\/h2>

Coaches review pace, heart rate, effort, attendance and recovery together. Adjustments respond to the athlete, not one isolated metric.<\/p>