Built around your schedule, not the other way around.
Tell TrainPlan which days you can run. It builds the week from what you actually have, not what a generic plan assumes.
HEPTATHLON · DECATHLON
Every event. One coherent plan.
Multi-event training that doesn't leave you to stitch together seven or ten separate programmes. TrainPlan sequences sprints, jumps, throws, and endurance so each discipline gets its time without starving the others.
Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.
Adapts when your training data says it should.
Missed a session? HRV tanked? Heart rate spiked on what was meant to be an easy run? The plan rebuilds the next week accordingly, and tells you exactly what changed.
Event-aware sequencing, not a pile of sessions.
Heavy lifting doesn't land the day before a max-velocity sprint. Long runs don't precede a hurdles technical day. The plan knows which events compromise which, and keeps them separated in the week.
SAMPLE WEEK — DECATHLON
A week from the specific-prep phase.
Five training days, two rest days. Technical work leads the week; strength slots around it so heavy lifting never precedes a high-CNS technical session.
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Monday
Speed
Sprint + jumps technical (90 min)
Max effort
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Tuesday
Strength
Heavy lower-body lift (60 min)
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Wednesday
Rest
Rest or mobility + medicine-ball drills
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Thursday
Speed
Throws + pole vault technical (75 min)
Technical
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Friday
Rest
Rest
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Saturday
Threshold
Hurdles technical + 400m reps (75 min)
Zone 4
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Sunday
Long
1500m time trial or 30 min threshold run
Zone 3–4
Heptathletes swap pole vault and the second throws session for additional hurdles technical and 200m race-pace work. Masters athletes add a second rest day in place of Saturday's hurdles session.
IN THE APP
Every running leg, in one plan.
Set the events you contest, and the running portions land in a single coherent block.
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Training targets Pick the distances you're training for, from 100m to marathon. -
Session detail Warm-up, main set and cool-down, each with its target pace and zone. -
Your plan The full block to race day — base, build, peak and taper on one timeline.
ANNUAL STRUCTURE
Four phases across the year.
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General prep (Oct–Dec)
Strength base, aerobic endurance, technical refresh on every event at submax speed. The widest-ranging phase.
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Specific prep (Jan–Mar)
Event-specific intensity rises. Indoor season races appear as tune-ups, not peaks — the plan treats them as test events.
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Competition (Apr–Jul)
Race-pace work, full-effort technical days, taper micro-cycles into each competition. Outdoor target meets peak in this window.
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Transition (Aug–Sep)
Active recovery, deload, optional reduced-volume block. The plan prescribes what to do between seasons so returning isn't harder than it needs to be.
Seven events, one season.
The plan sequences technical days across a weekly cycle so every event gets practised — and the recovery demand never stacks.
Ten events, one plan.
Heavier weekly load, two-day micro-cycles to cover every discipline. Strength and endurance are fitted around the technical calendar.
Coming from a single event.
You sprint, or jump, or throw — now you want to combine events. The plan ramps the new disciplines one per block so the learning load is survivable.
Multi-event beyond 35.
Extra recovery, fewer technical sessions per week, smarter session ordering. The plan treats recovery as a training variable, not a luxury.
What the plan reads
Current fitness from a test event or recent activity. HRV trends where your watch reports them. Sleep patterns across weeks, not just last night. Your rating after each session — 'how did that feel?'
What you've got to work with
Gym tier (none, home, commercial). Running shoes and treadmill availability if you share them. Cross-training sessions pick themselves from what you can reach — not what we wish you had.
What we work around
Days you can't run. Preferred session times. Injury or movement exclusions. Other races in the same block. The plan respects all of them without needing a nag.
WATCHES & PLATFORMS
Works with what you already run in.
Sync your runs automatically. TrainPlan reads heart rate, HRV, sleep, and pace to keep every session honest.
FAQ
Multi-event questions.
You pick at setup. The plan sequences technical sessions across the week so every event in your set is touched, and the work-rest ordering never lands heavy lifting the day before a high-CNS event.
The plan builds the week technical-first, then slots strength into the days with the lowest neuromuscular cost. You won’t see a heavy squat session scheduled twenty-four hours before a max-velocity day.
Yes — that’s the shape of the specific-prep phase. Indoor meets count as test events. The plan pulls them forward as data and plans outdoors around your indoor result.
Mock competitions — back-to-back event days in block format — show up two to three times a year. The plan debriefs each and adjusts the rest of the cycle from your actual performance, not projections.
For event technique, ideally yes. The plan doesn’t replace a throws coach or a hurdles coach — it sequences when you train each event and how hard, while your coaches own the technical detail.
READY?
One plan for every event on the list.
Thirty days free. Heptathlon or decathlon — the plan handles the shape of the year.
Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.