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.