Fitistan x Soldierathon x Sena.Club
The Official
Runner's
Guide.
Whether you are lacing up for the first time or chasing a new personal best, this guide is built for you. Find your level. Follow the system. Run better.
Step One
Find Your Level
Read all three honestly. Pick the one that matches where you are today — not where you want to be.
Level 01
Beginner
Starting Strong
You are new to running as a planned, regular activity. You may walk daily or play some sport, but structured running is unfamiliar territory.
You are here if:
- Never run consistently, or stopped long ago
- Running 10-15 min straight feels genuinely hard
- Get breathless quickly, legs feel heavy early
- Never followed any training plan
- Signed up for a 5K and starting from zero
Level 02
Amateur
Running With Purpose
You run sometimes and may have done events before. But your running is irregular — no fixed schedule, no tracking, no specific time goals.
You are here if:
- Completed at least one running event
- Run when you feel like it, not on a fixed plan
- Don't consistently track pace or heart rate
- Fitness and fun matter more than rankings
- Want structure but haven't committed to it yet
Level 03
Advanced
Running to Improve
You run consistently, follow a structured plan, and track your training seriously. You are chasing a specific time goal.
You are here if:
- Run 4-5 times a week on a fixed weekly plan
- Track pace, distance and heart rate every run
- Have run multiple half or full marathons
- Know the difference between tempo, intervals and long runs
- Have a specific time goal for your next race
What's Inside
A Complete System,
Not Just a Plan.
Every level covers six pillars: training structure, warm-up and cool-down, nutrition with exact macronutrient targets, hydration strategy, sleep and recovery, and gear. Grounded in guidelines from the ACSM, ISSN and NCAA Sports Medicine Handbook.
This guide is built on validated guidelines from the ACSM, ISSN, NCAA Sports Medicine Handbook, Johns Hopkins Medicine, UCSF Health and leading running platforms including Fitpage, The Running Channel and Strava. Always consult a qualified sports physician or certified running coach before beginning any structured training programme.