Were you looking forward to an upcoming marathon but suddenly COVID-19 hit and everything came to a halt? Running is essential to an athlete’s lifestyle and missing out on training can be a real bummer to your bottom line. We understand and in fact, we’re not alone. According to a State of Running analysis in 2019 by the International Association of Athletics Federations (IAAF), there were a whopping 9.1 million runners that crossed the finish line in 2019; a significant increase from the recorded 7.9 million marathon finishers in 2018 [1]. It’s important to note that we need to adjust to this new indoor-centered lifestyle. Hence, we transition to creating a running indoor training plan that ultimately will be similar, or in fact, focus on key areas of improving and honing the body that cannot be recognized in an outdoor setting like before. 


A Running Indoor Training Plan Is Key During COVID-19

While outdoor running is still the optimal training choice, indoor running has become a quite necessary adjustment during COVID-19. British pro triathlete, Laura Siddall says that a lot can still be gained from running, even if you are restricted to being indoors. Also, Siddall adds that, “Drills can all be done on the spot and will have a very similar effect, in a small space. The focus for many is to improve the efficiency of foot contact with the ground,”[2].

Undoubtedly, runners and fitness enthusiasts have debated over indoor and outdoor running. But as we have come to understand and appreciate, both have their own perks. In an article by Red Bull, Risqat Fabunmi-Alade, fitness and elite trainer states that, “While outdoor training is the more overall enjoyable and sociable experience, indoor running is technically easier. Since it prepares you better mentally and physically for a competitive endurance run, tests elevation. Overall lessening the risk of injuries and impact on your knees and feet.” [3].


Alternate Active and Recovery Rest Days

An effective indoor running training plan includes active recovery and rest days. Also, it’s as important to alternate both to achieve optimal recovery. In a study on Recovery In Training by Jonathan Mike and Len Kravitz, “Active recovery lowers the body shock from a high training volume and avoids fatigue in which the body fails to maintain the expected force and intensity in a workout.” [4]. 

On the other hand, full rest days promote body repair, muscle healing, and prevents injuries due to overuse. In addition, this helps to keep your mentality in check by allowing you to give yourself more personal time. These factors prove vital in overall improvement, as neglecting rest days may lead to insomnia, muscle soreness, and a higher risk of injury.

Know Your Pace

Not everyone is the same. Therefore, there is no one exact and instant training plan that suits everyone best. This is why it is key to know your pace; being able to calculate and track your progress will let you test out what suits you best. This will ultimately lead you to a personal plan that will allow you to reach your peak performance.


Create Your Ultra Running Indoor Training Plan

Everybody’s body trains differently. Your ultra running indoor training plan could be consistent week to week, or it could be adjusted between weeks depending on your needs. Your training program may only need to last 8 weeks. However, it could also be an ongoing process and collaboration for years. 

At PKRS.AI, we realize that your unique composition deserves a unique and optimized training plan and we’re here to help. From running plans to nutrition, mindfulness and wellness, the PKRS.AI coaching team has you covered.

Do you opt for a more homemade training plan? Consider changing it up in multiple ways by trying out some of these other choices below. 

Regardless of the route you take to craft your training plan, remember to also practice proper mindset by communicating openly with your trainers and fellow running buddies. We are in this together working through this new, indoor-centered lifestyle.

Indoor Circuit Training

Usually practiced most during harsh outdoor conditions, indoor circuit training is gradually used in light of the current indoor climate. Since this training option is easily adaptable, you can customize your routine to a wide array of workouts. Therefore, there are countless training combinations to switch up and help you hone specific areas of your body. From full-body, upper and lower-body exercise, to using dumbbells, resistance bands, or a medicine ball, there are a number of variations to try and test for your workout regimen. 

Remember, the goal here is to improve your overall performance. Ultimately including your cardiovascular and breathing improvement, to strength and mobility.



As pool restrictions begin to lessen in certain areas, swimming exercises are becoming a more viable, low-impact option. According to Harvard Health, “Swimming helps relieve joint pain, increases flexibility, and has a meditative quality that reduces stress and anxiety.” [5] Moreover, swimming’s repetitive motion forces you to focus on improving movement and breathing. Therefore, making it a great partner for running. 


Virtual Training

Want to try something more in touch with tech? Give virtual training a try. Exercising with technology has become easier than ever since #stayhome workouts have become a trend. Convenient and easy to monitor, fitness enthusiasts have been quick to adopt this wave of workout culture. Tracking your data is important in knowing the key components you need to improve and hone. Furthermore, data tracking helps you to reach peak performance and achieve optimal recovery.

Staff Favorite: Zwift – More than just running with a screen in front of you, Zwift, one of the top choices for an improved virtual training experience. Create your desired training plan while making sure you get the right communication with trainers and fellow athletes. All that without having to go to a gym.

Integrate an all-in-one virtual trainer to your training plan

Considered the future of personal coaching, PKRS.AI is the ultimate all-in-one fitness training tool. Built by Ironman World Champions and Olympic Gold Medalists like Jan Frodeno, PKRS.AI aims to improve your triathlon performance and overall health.

PKRS.AI’s seamless integration of technology to the modern fitness lifestyle helps members reach their maximum potential through a 24/7 Personal Coaching Team ready to create the perfect training plan. Built to guide members throughout their triathlon journey, all from the palm of their hand. Adaptable, reliable, and built to train in any situation, especially ones we face today.

Run With An Adaptive Training Plan

To avoid repeating workouts and to track your progress more easily, try PKRS.AI, the ultimate fitness tool. Monitors your progress and recovery, and creates a personal adaptive training plan tailored just for you. PKRS.AI takes into careful consideration your recovery days as much as your activity. Get access to your 24/7 personal coaching dream team consisting of your own head coach, strength trainer, and nutritionist to make sure you are on track. The future of personal coaching, now available at your fingertips with PKRS.AI.


New to PKRS.AI?

PKRS.AI is proud to be the official digital coaching platform for some of the best businesses in the world, including Ironman and Haute Route. Seamlessly combining first in class AI technology, and real human coaching, PKRS.AI is here to help you #liveyourpeak. 

Give PKRS.AI a try for yourself and get started with your trial! 

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  • The State of Running 2019, by Jens Jakob Andersen, 30 March, 2020, runrepeat.com
  • One-Hour Workout: 3 Run Options from a Pro, by Emma-Kate Lidbury, 14 April, 2020, triathlete
  • Outdoor vs Indoor Running: which is better?, by Risqat Fabunmi-Alade, 11 January, 2018, redbull
  • Recovery in Training: The Essential Ingredient, by Jonathan N. Mike, M.S. and Len Kravitz, ph.D., unm.edu
  • Dive into a swimming regimen, Harvard Health Letter, July 2019, Harvard Health Publishing