How it works
Three questions, then a plan
Pick your race
Name it, choose the distance, and set the date. Anything from a 5K to Comrades.
Describe your week
How many days you can run, which day your week starts, and where the long run goes.
Set the goal
Type the finish time you want. We check it against your recent running and tell you honestly how it looks.
Inside the plan
Every run has a pace and a reason
Your goal time sets your race pace, and every other pace in the plan comes off it. No guessing how hard an easy run should be, and no tempo run at the wrong speed.
Here is the full set for a two hour half marathon, which is what the sample week above is training for.
- Recovery7:11Very easy, flush the legs
- Easy6:41Relaxed and conversational
- Long6:36Steady endurance
- Goal5:41Race pace on the day
- Tempo5:31Threshold, comfortably hard
- Interval5:11Short reps, full effort
Built around your week
Run three days or six. Start your training week on any day. Put the long run where your life actually allows it. Or ask for every other day, and the plan walks through the week so you never run twice in a row.
Phases, not a flat list
The plan moves through base, build, peak, and taper, with an easier week roughly every third one so the training lands instead of piling up.
Every session written out
Not just the distance. Warm-up, reps, recoveries, and cool-down, with the pace and a line on what the session is for.
Two intensities
Moderate keeps the volume sensible. Hard carries more long-run distance, sharper quality paces, and more reps, for when you want the harder version of the same block.
An honest read on your goal
Set a finish time and we tell you whether it looks comfortable, realistic, ambitious, or a stretch, based on what you have actually been running.
Change it any time
Move the long run, add a day, switch the goal. The plan rebuilds around the change and keeps the weeks you have already ticked off.
Race day
Splits you can actually run to
The plan finishes with the numbers you need on the start line: the clock time to hit at every checkpoint, so you know at 10 km whether you are on for it.
- 5 km28:26
- 10 km56:53
- 15 km1:25:19
- 20 km1:53:46
- 21.1 km2:00:00
Your dashboard
The plan keeps its own score
Connect Strava once and your runs come in on their own. The dashboard puts what you actually ran next to what the plan asked for, week by week.
Run Plan target
Sessions tick themselves
Connect Strava and your runs pair up with the sessions they match. The week fills in as you run it.
Mileage against the plan
Twelve weeks of your actual volume with the plan's target on top, so you can see the weeks you nailed and the ones you did not.
Your personal bests
Best 1 km, 5 km, 10 km, half, and marathon splits pulled from your own runs, with the race each one came from.
A medal cabinet
Every race you finish on one wall, with official times and dates, growing season by season.
Where it reaches you
You do not have to come looking for it
A coach note on Sunday evening
The night before your week starts, a short email lands with the week ahead: what each session is, the paces, and where the week sits in the block. Monday never starts with a guess.
Your plan in your calendar
Subscribe once and every session shows up in the calendar you already use. Change the plan later and your calendar changes with it, because it is a live feed rather than a one time import.
Questions
Before you start
Is the race plan free?
Yes. Create an account and build as many plans as you like. There is no card, no trial, and no paid tier waiting behind it.
Do I need Strava?
No. The plan works on its own, and you can type your current pace in by hand. Connecting Strava adds the automatic bits: sessions tick themselves off, your mileage plots against the plan, and your personal bests fill in.
Which distances can I plan for?
5K, 10K, 15K, half marathon, marathon, and the ultras: 50K, 56K, and 89K. So a first parkrun and Comrades are both covered.
How long is a plan?
You can pick a structured 12 or 16 week block, or choose start now and the plan fits itself to however many weeks are left before race day.
What if I miss a week?
Nothing breaks. The plan keeps its shape and the week you are in stays the week you are in. Pick it back up on the next session.
Can I have more than one race?
Yes. Add every race you are entered for and switch between their plans. The dashboard leads with whichever one is next.
Free forever
Pick your race
Tell us the date and the time you want, and your first week is ready before you close the tab.