When designing a training plan and determining the pace of individual workouts, I believe that age and gender do not play a role. What does play a role is biological age, athletic abilities and how much someone is trained, so what adaptations their body has to long-distance running. These are reflected in the values ​​of aerobic and anaerobic threshold .

In long distance races, where explosiveness and muscle elasticity are of secondary importance, since we are talking about amateur runners, it is much easier to create a training formula that interests a large portion of athletes. To personalize the training plan, the elements needed are the running pace at the aerobic and anaerobic threshold.

So I created some training plans for different endurance races that all athletes can rely on and the running paces of the workouts will be adapted to each one. Knowing the aerobic and anaerobic threshold paces, there is the possibility of individualizing the workouts to a satisfactory degree by solving simple mathematical operations.

In addition to running paces, running drills and stride are especially important in preparing for a race. They are a way to improve or maintain the speed and elasticity of a runner's muscles. This plays a greater role as the paces get faster.

In conclusion, I believe that training plans presented on this page personalize training to a satisfactory degree for the athletes they are aimed at, but they cannot completely replace a coach's instructions.