Hsu Kuo Feng x AI Periodized Training Plan
Give your race goal a place in your everyday training.
Know what to train, when to build and when to recover. Start with your race, your recent running and the days you can actually train.
The questionnaire and estimates are free after login. Creating a plan depends on your trial or subscription eligibility.
- Build progressivelyStart from your recent training and available time.
- Make room for recoveryAlternate training demands across the cycle.
- Prepare for race dayReduce the load toward your target race.
A guide to the method. Your own schedule is calculated after the questionnaire.
For runners with a race in mind
Whether you are preparing for a 5K, 10K, half marathon or marathon, the starting point is the same: a target date, a distance and an honest picture of your current training.
You can choose 3 to 7 available training days per week. Tell us which days can include quality workouts, which are for recovery, and when a long run fits.
If your RQ history is still limited, the questionnaire asks about your monthly distance, easy-run pace and continuous running ability to help establish a starting point.
A plan that connects the weeks
Hsu Kuo Feng's periodization logic organizes training around the time remaining before your race. It uses recent training, your questionnaire and recovery days to arrange training loads, quality sessions, long runs and the taper before race day.
What you bring
- Your target race date, distance and desired finish time.
- Recent running, your experience of peak training weeks and how long you can run continuously.
- Injury or discomfort, available days, recovery days and your preferred long-run day.
What you receive
- A cycle overview and weekly training-load progression leading to your race.
- Daily workout arrangements with duration and pace or heart-rate targets, according to the workout.
- Plan and workout guidance, with later weekly scheduling subject to your subscription and actual training.
From your goal to your first workout
Log in or register
Verify your email if required, then return to this questionnaire after login.
Describe your training
Read the usage notes and answer the questions about your race, fitness and weekly schedule.
Review the proposed rhythm
Check the estimate and your answers. Review the trial or subscription conditions shown for your account.
Confirm and create
Only your confirmation starts plan creation. Follow the progress on the plan page when your workouts are being prepared.
Understand access before you start
- Questionnaire and estimates
- All logged-in members can complete the questionnaire and view estimates without subscribing.
- One-time trial
- Accounts with no previous plan and no used trial may qualify for a one-time trial. Warmup and first-week workouts are included; later weeks require a subscription. Eligibility is checked when you create the plan.
- Race Training Plan subscription
- Continued periodized training requires the Race Training Plan service. Premium membership or the Daily Training Plan alone does not replace this subscription. Current prices, upgrade credit and AI credit requirements are shown after login.
- When a subscription ends
- Workouts dated after the subscription end date require renewal to view. Workouts dated on or before that date remain visible. Trial access follows its own initial-week limit.
Leave enough time to prepare
The plan window includes race week. A full plan uses 9 to 30 weeks; 3 to 8 weeks uses a pre-race tune-up. With fewer than 3 weeks, creation is unavailable. For a more distant race, the start is deferred to the supported window.
Estimates are planning references, not guaranteed race results. Report discomfort honestly and adjust training to your condition. This tool does not provide medical diagnosis or replace professional care.
An existing active plan takes priority. After login, you may be taken to that plan instead of starting another questionnaire.
Frequently asked questions
Is this the same as Today Workout?
Today Workout chooses an individual session. The periodized plan connects multiple weeks to a target race, including progression, recovery and pre-race adjustments.
Can I begin without enough running records?
Yes. When your history is insufficient, you can answer self-assessment questions. The resulting estimate still depends on the information you provide.
Will registration bring me back here?
Use the login or registration buttons on this page. After email confirmation and login, you return to the questionnaire. The continuation expires after two hours; you can always return to this page to start again.
Does returning here also save my answers?
Returning to the questionnaire and saving answers are separate. This introduction collects no answers. The logged-in questionnaire has its own draft-saving and recovery controls; check its save status before leaving.
Does opening this page create a plan or use credits?
No. This public introduction only explains the service. Plan creation requires login, the questionnaire, an eligibility check and your confirmation.