Running Plan

qalcha. running plan – developed by world champions.

The qalcha. running plan

Whether it’s 5 km, a half marathon, or a marathon – Qalcha running training brings structure, clarity, and progression to your training. You follow a proven system used by everyone from ambitious recreational runners to world-class athletes.

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Why choose the qalcha. running plan?

Running is simple – good run training is not. Qalcha running training is based on a clear training logic. Your training adapts to your performance level, your time availability, and your current load – not the other way around.

Personalized weekly structure
Structured intensity guidance (pace, RPE, zones)
Structured progression and intentional recovery phases
Focus on sustainable performance & durability

Who is the qalcha. running plan designed for?

Wherever you are in your running journey
– qalcha. meets you there.

qalcha. running training is for anyone who wants to run with clear goals, meaningful structure, and joy.

Beginner runners who want to train in a structured and effective way from the start
Returning runners after a break or injury, who want to come back safely and sustainably
Ambitious recreational runners with time or race goals
Performance-oriented and experienced runners who want to optimize their training strategically

10k

21.1k

42.195k

qalcha. running plan

The qalcha. training system delivers personalized training loads, builds performance with enjoyment and consistency, and helps prevent injuries through precise load management.

Running Plans

monthly

49€

Running Beginner

59€

Running Advanced

Increase overall running performance
Preparation for road races, half marathons, and marathons
Adjustment of training frequency and performance level every four weeks
Varied running workouts including bodyweight exercises

Buchen

The qalcha. App

Your personalized running training always with you!

With the qalcha. app, you have your complete running training at your fingertips anytime. Each session is clearly explained, logically structured, and guided step by step – so you always know what you’re training, why you’re training it, and how to do it.

What qalcha. offers you:

Detailed explanations for every session
Clear guidance on pace, intensity & rest periods
Chat function with coaches for questions
Structured weekly and daily overview
Your complete Qalcha running training available on the go

World-class performance

The qalcha. athletes & Coaches

At qalcha., elite athletes train at the highest international level. Their expertise feeds directly into your training through structured plans, precise intensity control, and proven training principles.

Stefanie Hansen

München

Läuferin
Wings for Life Run Gewinnerin (München)
2019 Championship Glory

Jannik Czapla

Hamburg

HYROX Elite15 Athlet

Dominik Fechner

München

10k/Halbmarathon/Marathon
Triathlet
Hyrox Pro Athlet

Paul Gillingham

London

Hyrox Pro Athlet, Runner and Coach
One of the best athlete in his agegroup and the manager of coach tim Wenisch

Discover the benefits of qalcha.

Unlock your potential with training designed to maximize your performance.

Custom Running Plans

Training plans built for your pace, your lifestyle, and your running ambitions – no one-size-fits-all, no guessing.

Training at the Highest Level

Our running programs are crafted by qalcha. coaches and athletes competing at the international level – including world champions.

All Your Running Tools in One App

Every run, clearly structured and explained. With the qalcha. app, you always know what, why, and how – anytime, anywhere.

Programming

FAQ's

Your Questions Answered: Training routines, methods, and how to get started.

What is Running Programming?

Running programming is the structured planning of your training over weeks or months. It helps you build endurance, speed, and resilience while reducing injury risk. Unlike ad-hoc workouts, it follows proven principles like progression, periodization, and recovery.

Why is structured running programming important?

A smart running program helps you:

– Break through performance plateaus
– Prevent overtraining
– Train specifically for your races
– Track your progress clearly

Structured training is key, especially when aiming for a half marathon or marathon.

What principles are part of professional running programming?

Progressive Overload – Gradually increase volume and intensity.
Periodization – Train in phases: base, build, race.
Specificity – Focused on your goal: 5K, 10K, or marathon.
Recovery – Built-in rest ensures optimal performance.

How to Integrate Your Training Program with Races

ompetitions are strategically integrated into the training plan. Example:

Test run in a 10 km race
Peak performance at a half marathon, such as the Berlin Half Marathon
Tapering before the main competition

This creates a clear performance structure.

How long should a running program last?

It depends on the goal:

5 km: 6–8 weeks
10 km: 8–10 weeks
Half marathon: 10–16 weeks
Marathon: 16–24 weeks

The more ambitious the goal, the longer the preparation phase.

Is strength training part of a professional running program?

Yes. Complementary strength training:

– improves running economy
– reduces injury risk
– enhances sprinting and hill-running performance

1–2 sessions per week, focusing on the core, hips, and leg alignment.

What does a typical training week in a running program look like?

Example for advanced runners (4 sessions):

Interval training (VO2max)
Easy steady run (GA1)
Tempo run
Long run

Beginners usually start with 2–3 sessions per week.

qalcha. Podcast

by Tim Wenisch & Zeliha Puls

Your weekly podcast all about HYROX and the world of sports.Look forward to exciting insights, honest conversations, and the latest topics from training, competition, and everyday life.Spend a few inspiring minutes with us – stay informed, motivated, and always in tune with the scene.