How many weeks to prepare for Maintenance?

For an athlete at intermediate level, Endu builds a 8-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 4 sessions per week. You choose 2 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

I'm a beginner, is this plan for me?

The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

Running maintenance programme — 8 weeks

8 weeks

Here is the 8-week programme Endu generates for a intermediate athlete. It then adapts to your feedback after every session and can lead into a race objective.

Create my programme

weeks: 8
sessions: 32
sessions / week: 4
peak week: 3.2 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

Maintenance
Weeks 1–8 · 8 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km
1	Maintenance	3 h	30
2	Maintenance	3 h	30
3	Maintenance	3.1 h	31
4	Maintenancerecovery	2.8 h	28
5	Maintenance	3 h	30
6	Maintenance	3 h	30
7	Maintenance	3.2 h	32
8	Maintenance	3.2 h	32

Sample week — week 5 (Maintenance)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

MondayEasy
Easy run 34min
34 min · 5.5 km
TuesdayModerate
Progression run 53min
53 min · 9.5 km
WednesdayEasy
Easy run 34min
34 min · 5.5 km
SundayEasy
Long run 60min
1 h · 9.7 km

Example generated for a intermediate-level profile (VMA 15 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.

Why this plan works

Science-based periodisation

Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.

Paces, not vague feelings

Every session has target zones (pace, HR) computed from your VMA or a reference performance. A VMA test is built into the plan if you don't know yours.

A plan that listens

After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.

On your watch

.fit export compatible with Garmin, Coros, Suunto, Polar: the guided workout shows up on your wrist, step by step.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Maintenance

Frequently asked questions

How many weeks to prepare for Maintenance?: For an athlete at intermediate level, Endu builds a 8-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 4 sessions per week. You choose 2 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
I'm a beginner, is this plan for me?: The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
How much does it cost?: 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.