Planning Your Training Week in AlbonApp 2.0

In AlbonApp, training weeks are planned on the Sunday before the week begins. Why? Because the app uses your current Running Impact Fitness, Speed Fitness, and Cardio Fitness (when combined referred to as your Fitness Profile) to tailor the training plan to match your unique fitness level.

AlbonApp will recommend a training phase (e.g. Base Building) based on when your next priority race is, but it’s up to you to choose the specific training week from the week types provided. All week types are tailored to your current Fitness Profile, offering individualised plans to support sustainable progress and long-term performance.

When making your selection, consider more than just your fitness: reflect on how fatigued you feel, how much time and energy you can realistically commit to training in the coming week, and where you are on your training journey. This guide walks you through that decision process, helping you choose a training week that aligns with your body, schedule, and goals. When you pair AlbonApp’s guidance with your own intuition, you’ll be better equipped to make choices that keep you healthy, consistent, and progressing over time.

Note: All fitness insights and graphs in the app are based on your actual completed training, synced from your Strava activities. They reflect what you did, not what was planned or manually marked as completed.

Step 1: Choose Your Running Plan

Start by selecting your preferred running plan from the options provided. Then decide whether to add cross-training as AlbonApp tracks this separately to give you more accurate insights into your running-specific fitness.

Running Plan Selection

Basebuilding (your training before starting Sharpening)

Purpose: These core weeks focus on building running fitness before the more specific race preparation begins. They form the foundation for consistent progress and strong performance down the line. Choose the week type that best suits your current goals.

*Running Impact Change = the relative change in your Running Impact Fitness (accumulated training load). Note: this table is a simplified guide for reference. Your change in Running Impact may vary from the typical pattern depending on your unique fitness profile when the plan is generated. 

Definitions:

• Deload: A recovery-focused week recommended every 3–6 weeks. Also ideal when first returning to Base Building phase after some time away or in need of shedding fatigue from big training blocks.

• Build Impact: A gradual increase in running volume with mostly easy and steady running to avoid overload. Should be your go-to week during this phase.

• Build Impact (Light): Like a standard build week, but with a gentler increase in load. Perfect during high life stress or cautious ramp-ups.

• Build Impact (Long Run Focus): Emphasises long runs. Especially great for trail runners prepping for 4+ hour events. Best used every now and then for variation. 

• Build Impact + Speed: Adds tempo sessions to build speed while still increasing running volume, though at a slightly reduced rate to allow for sustainable adaptations.

  
  

Sharpening 

Purpose: Prepare for race day by integrating race-specific workouts while maintaining or building on the fitness you’ve already gained. Typically lasts 6–9 weeks, depending on your event’s duration.

Make sure your estimated event duration in AlbonApp is relatively realistic. This directly influences the structure and intensity of your training during this phase.

Week Types:

• Specific Fitness: Your go-to week for most of the Sharpening phase. Running intensity and volume are tailored to match the demands of your next priority event. Longer events emphasise volume over speed, shorter events do the opposite.

• Race Simulation: Designed for targeted race preparation, with one or more key workouts that closely mimic your priority event. Use this option 2–3 times during Sharpening.

• Deload: A slightly lighter week used intermittently to help you freshen up. Also recommended two weeks before your priority race to avoid overload.

  
  

Taper 

Purpose: Your final tune-up before race day. The app will automatically lock in a 7-day taper week to shed fatigue and sharpen performance. Expect a drop in volume, with strides and short intervals to keep your legs responsive. Avoid adding cross-training as extra sessions could lead to unnecessary fatigue.

Make sure you’ve done a Sharpening – Deload week beforehand to arrive on race day fully primed.

Recovery Weeks

Purpose: Use these after races, illness, or longer breaks. They help you reset without rushing back into running training. After a priority race we suggest following the structure set out below to ensure you don’t rush the recovery process.

Definitions:

• No Running: Total break from running, perfect immediately post-race or when injured.

• Ease-In: A gentle return to running after 1+ weeks off.

• Reload: A transitional week before returning to regular training.

Step 2: Choose Your Cross-Training Plan

Cross-training plan selection

Once you’ve selected your running week, decide how to manage your Cardio Fitness. The app presents the following choices: Build Big, Build, Maintain, Deload, Ease-In, or No Cross-Training.

The system automatically balances cross-training with your running plan to maintain overall fitness. For example, if you choose to maintain your Cardio Fitness, and you’ve already selected to Build Impact on the running, you might not see any cross-training workouts in the plan if the running workouts are enough to maintain your current level of Cardio Fitness.

Important: the cross training plan will only be accurate if you have been consistently logging all endurance workouts using a reliable (external) HR monitor. If you’ve only recently started using one, please reach out as we can manually update your data to improve the accuracy of your historical training load.

Other Tips When Planning Your Week

• Adjust (drag and drop) planned workouts to fit your schedule, energy levels, or the weather. Just head to your plan and tap the pen icon in the bottom-right corner.

• You can also reset your training week here if you change your mind half way through. No need to manually tick off earlier sessions. The app calculates your fitness based on synced activities, not checkmarks.

• Adding extra sessions? Ideally, trust the plan when it comes to your running and cardio training. It's been tailored to your current fitness, more isn’t always better.

• A plan is just a plan. Knowing when to adjust or skip it is part of your training superpower. If you’re feeling fatigued, life gets hectic, or your legs are unusually sore, trust yourself and listen inward.

• Don’t run through pain. If something feels off, acknowledge it early and back off. Your body will thank you later for nipping a niggle in the bud.

  
  

By leveraging AlbonApp’s real-time fitness analysis and adaptive planning, you can train smarter and more sustainably, keeping your progress on track while minimizing the risk of overtraining.