The idea
A beginner training for a first half marathon needs a fundamentally different plan than someone who has run five. Not just slower paces, but different workout types, a different long-run build, and a different weekly shape. Pheidi has three levels, and your choice changes the plan from the ground up.
The three levels
- Beginner. New to running, or returning after a long break.
- Intermediate. Running regularly for 6+ months.
- Advanced. A competitive runner with 2+ years of experience.
If you're not sure, pick the one whose description fits. Pheidi uses it to set safe ceilings, not to judge you. You can change it later and regenerate.
What changes with your level
- Long-run share. Your long run starts at about 25% of weekly volume for beginners, 35% for intermediate, and 40% for advanced runners, then grows from there.
- When intensity starts. Pheidi has 12 workout types. Beginners hold back on interval sessions in the opening weeks; intermediate and advanced plans bring in intervals, hill repeats, fartlek, and race-pace work from the start.
- Base-phase volume default. Beginners default to building more base (about 45% of peak in the base phase) than advanced runners (about 65%); you can tune this in Settings.
- Run-walk and doubles. Run-walk intervals are a first-class part of beginner plans (see run-walk intervals); AM/PM doubles are reserved for the Elite volume mode.
- Not your run frequency. How many days a week you run comes from your volume mode and the days you mark available, not your experience level.
Beginners get extra protection
Beginner plans can prepend an optional base-building block, hold back on intensity, and lean on run-walk so the early weeks build a habit instead of an injury. Progression is handled by the same volume-aware engine every plan uses, see mileage progression: which raises mileage faster at low volume and eases off as you climb.
Your experience level is set in the Pheidi app, sign in to build a plan around it.