Training plans / Maintain fitness level

Base training

Maintain fitness level

To enjoy the benefits of running in order to stay fit, you need a suitable training plan, neither too demanding nor too light. At Campus, we offer you the sweet spot.

Based on over 60 million kilometres travelled and analysed

4.9+3.4K reviews
4.8+2.7K reviews
4.5+1.4K reviews

The Campus Method draws on the experience of 600,000 runners and the analysis of 60 million kilometres run to provide effective, precise training plans tailored to each individual’s goals.

Coach's note

The secret to staying fit in running

Staying fit means finding the right balance between activity and recovery. The goal is not to progress, but to enjoy the benefits of running without generating unnecessary fatigue.

We often think you have to train hard to stay fit. In reality, in running, consistency and moderation are the keys to lasting over time. Campus helps you maintain your fitness gently and keep good sensations without pressure.

« Don’t confuse discipline with rigidity. Knowing how to slow down is a key to progressing. » - Niko aka Running Addict

A flexible plan tailored to your life

A methodology developed by expert coaches over the past five years. It's precise, intelligently tailored, and truly effective.

Training that listen to you

We tailor it to your current skill level, your background, and your goals. We don't try to make you fit into a mold; we start with who you are.

Dynamic and flexible

The workouts are tailored to your current fitness level. Something unexpected? The plan is recalculated so you can move forward without feeling guilty.

60 minutes treshold workout screen of Campus Coach app

running addict et mathieu blanchard descente trail running

Count on a proven method

600,000 runners are already using Campus. A reliable method, refined through the analysis of 60 million kilometers run, to ensure your progress.

What are the types of workouts for staying fit in running?

Campus offers you several types of workouts to stay fit in running. From easy endurance to a few moderate pace workouts, including varied runs and strength & conditioning, everything is designed to maintain your fitness without accumulating too much fatigue.

Base endurance

A vital foundation for your running training, base endurance involves running at around 75% of your maximum heart rate (MHR). It is at this fairly slow pace that you will build up your endurance.

Intervals

Interval training, also known as split-set training, involves alternating between periods of sustained effort and recovery periods over one or more predetermined sets. The target pace, duration and recovery time vary depending on the aim of the workout.

Long runs

A long run is a training session during which you run for longer than usual, mainly at a comfortable pace. It helps you build up your stamina and thus increase your ability to sustain exercise for longer and longer periods.

Strength & conditioning

Strength & conditioning is a set of weight-bearing exercises designed to help you improve your running, reduce the risk of injury and look after your health. At Campus, we tailor the exercises to suit your profile and goals.

Become a well-rounded athlete

It’s about so much more than just running—we’re here for you even when your running shoes are in the closet.

Injury prevention

It reduces your risk of injury by a factor of 3.7 compared to other methods. Your progress depends first and foremost on your ability to keep going.

Strength and conditioning workout screen in the Campus Coach app

Strength & Conditioning

Built-in strength and conditioning modules tailored to your training load, so you'll be stronger on race day.

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Nutrition

On the big day, your stomach shouldn't get in the way. We’ll help you get your body used to fueling itself while running, so you can focus entirely on enjoying yourself and taking on the challenge.

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A runner sitting down, reading his daily workout on the Campus Coach app

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4.9

+3.4K reviews

4.8

+2.7K reviews

Our coaches’ expertise at your service

600,000 runners have already improved their performance using the Campus method. A proven training philosophy, refined through the analysis of 60 million kilometres run.

Mathieu Blanchard
Winner of the Yukon Arctic Ultra in 2025, 2nd at the Hardrock 100 in 2025, winner of La Diagonale des Fous in 2024, winner of the MaXi-Race in 2024, 2nd at the UTMB Mont Blanc in 2022.
"In my opinion, everyone, at their own level, should allow themselves adventures."
Nicolas aka Running Addict
2h33 at the Valencia Marathon 2023, qualified for the Ironman 70.3 World Championship 2019, MaXi-Race 60 km finisher
"When you run, you prove to yourself that with willpower and perseverance, you can move mountains."
Tristan aka IRONUMAN
Qualification for Ironman Worlds 2023, finisher of the 7 Majors, finisher of the Norseman (black tee-shirt).
"A feeling of freedom acquired through the discipline of regular training. Quite a paradox (or maybe not so much)."

You're making progress without mental strength

No hassle

Your workouts are synced directly to your watch (Garmin, Coros, Suunto, Apple). Put on your shoes, press Start, and follow the beeps!

You're really making progress

Your running efforts are paying off: track your progress and training volume to stay on track and enjoy every step of the journey.

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No watch? No problem

Record your workouts directly from the Campus app.

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They went all the way with Campus

4.9+3.4K reviews
4.8+2.7K reviews
4.5+1.4K reviews

Ludivine

Very well made, this application allows you to prepare any running or trail goal... It is easy to use, you can track your progress, coaches are always at your disposal if you have questions or doubts... I have already prepared for a marathon with Campus... They helped me reach my goal without difficulty and I am starting over right now. I recommend this running and trail application!

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Erwan

Fifty years old, hasn't run for 25 years, out of shape... After completing the free 5K plan, I have been following the paid 10K plan for 1 month, and I can now run for 1 hour. Far beyond my hopes... Good plan, cozy environment for beginners, but apparently suitable for addicts too.

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Marion

Exactly the platform I needed to start running! The plans are top-notch, progressive, and tailored to your level and according to your goal. Campus coach is not just a site offering training plans; it's a community and a constantly evolving treasure trove of information!

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Frequently asked questions

Can I track a running workout without a GPS watch?

✅ Yes, with the Campus app, no need for a GPS watch to track your running workout.
The running activity tracker allows you to:

Track the distance covered in real-time
Know your instantaneous pace
Receive vocal or vibration alerts with each pace or phase change
Precisely visualize your effort and recovery intervals
Track specific indicators such as terrain type or pace variations (e.g., trail)

📱 All you need is your smartphone in your pocket to benefit from complete and precise tracking, without a GPS watch.

What Types of Workouts Are In This Plan?

Base endurance runs, MAS sessions, speed, 60' Threshold, and long runs. In short, even if you’re not preparing for a goal, you won’t get bored! And in addition to running workouts, Campus offers you to integrate strength & conditioning directly into your training plan to optimize your practice.

Will I Progress with This Plan?

This plan is not intended to make you progress, but to maintain the level you've achieved so far. It is suitable for those who run regularly and do not have a goal coming up, or have little time/energy to dedicate to training.

How many workouts are there per week in this plan?

On Campus, you choose!

👉🏻 We guide you with the best recommendation to help you progress, but the freedom is in your hands. From 3 to 7 workouts per week, you adjust according to your habits or your preferences.

👉🏻 Your training plan is flexible, realistic, and effective, so you can train sustainably and enjoyably.

Can you run all year without a competition goal?

Of course! Competition is not an end in itself. You can have more personal goals that push you to train week after week.

How do you avoid monotony when you run to stay fit?

By varying the workouts! Difficulty is not the only factor in making running fun. You can find enjoyment in the variety of routes, changes of pace, and the diversity of workouts. But you can also create small exercises to improve your stride, your running economy, work on your relaxation, run mindfully, etc.

Half-marathon

Marathon

The Campus Trail

Maintain fitness level

The secret to staying fit in running

Training that listen to you

Dynamic and flexible

Count on a proven method

Base endurance

Intervals

Long runs

Strength & conditioning

Injury prevention

Strength & Conditioning

Nutrition

Start your free trial now

Mathieu Blanchard

Nicolas aka Running Addict

Tristan aka IRONUMAN

No hassle

You're really making progress

No watch? No problem

Can I track a running workout without a GPS watch?

What Types of Workouts Are In This Plan?

Will I Progress with This Plan?

How many workouts are there per week in this plan?

Can you run all year without a competition goal?

How do you avoid monotony when you run to stay fit?

Marathon

Half-marathon

10k

The Campus Trail

Starting running

Injury recovery