Races
How long you need, what a week looks like, and a plan that peaks on the day. Pick your distance.
5 km · parkrun distance
The perfect first goal. Starting from nothing, plan on 8–12 weeks of three walk–run sessions a week. Already running? Four to six weeks of easy runs and some faster strides will sharpen you up.
Race day: start slower than feels right, and run the whole way.
10 km
From 5K to your first 10K takes 8–14 weeks: mostly easy running, one gentle faster session and a long run that grows to the full distance. Going for a time? Eight weeks of intervals, tempo and a 14 km long run.
Race day: even pace, then push the last 2 km.
21.1 km
Allow 10–16 weeks if you're comfortable at 10K. Four or five runs a week, with the long run building from about 10 km to 20 km, then a short taper.
Race day: easy for the first 5 km, settle, then race the last 5 km.
42.2 km
A 14–20 week build for runners with a half behind them. Long runs reach 32 km, with intervals and tempo work midweek and a two-week taper.
Race day: fuel every 30–40 minutes, and hold back until 30 km.
Your first triathlon. 8–14 weeks of two swims, two runs and two rides a week, including a ride-then-run at the weekend.
The step up from sprint. 10–16 weeks, building to about 7½ hours in the biggest week.
For athletes with an Olympic behind them. 12–20 weeks, with long rides to 90 km and long runs to 18 km.
On the day
Set a goal time, choose even or negative splits, and Exersio shows you exactly where you stand at every marker.
A big start button, and no accidental pauses once you're off.
Tap as you pass each km or mile marker, so pace and finish time follow the course, not GPS drift.
"5 km · 22:14 · 12 s ahead", with a tap on the wrist at every split.
