Personalized running plans for 5K through marathon — built around your schedule, not the other way around. Backed by real sports science, not generic templates.
Get Your Free PlanPlans for every distance: 5K, 10K, Half Marathon, Marathon
Beginner to advanced — wherever you are is the right starting point
100% free. Every feature. Every distance. No paywall.
Most training plans assume you have a perfectly predictable life. Wake up at 6, run at 7, never get sick, never have a holiday, never work late. But that's not how it works.
Dentist appointment cancels your Tuesday run
Family vacation in week 10
Kid's soccer moves to your tempo run day
Googling "how to adjust marathon plan" at midnight
We built this app because every other plan treats your schedule like an afterthought. We made it the starting point.
Pick your race distance and when you want to run it. Choose your experience level or let the app figure it out from your running history. Select how many days a week you can run and how much time you actually have — including shower time. That's it.
Your plan is generated using evidence from peer-reviewed studies and established coaching methods — not a one-size-fits-all template. It follows proper periodization (Base → Build → Peak → Taper), uses smart mileage progression, and respects recovery science.
Missed a run? The app reschedules intelligently — no guilt, no penalty. Going on vacation? It redistributes your training. Holiday coming up? The plan adjusts automatically. You don't manage the plan. The plan manages itself around you.
Tell the app what your week looks like — which days you can run, how much time you have each day, even whether you need to factor in shower time before work. The plan fits into your available windows, not the other way around.
Missing 7–13 days of training results in roughly a 4.25% race time slowdown. Missing 28+ days leads to about 8%. Our algorithm minimizes this by protecting key workouts and redistributing volume intelligently.
Based on data from Runners Connect and Luke Humphrey Running
Source: Runners Connect / Luke Humphrey Running
The "10% rule" has been the default advice for decades. But recent research shows it's an oversimplification that doesn't actually predict injury well. We use an adaptive stepped progression model calibrated to your current volume.
A 2012 Aarhus University study found that 47 uninjured novice runners averaged 22.1% weekly volume increases without injury. A 2025 BJSM cohort study (n=5,200) found single-session spikes are the better injury predictor.
Aarhus University (2012), BJSM (2025)
Source: Aarhus University (2012), Jack Daniels
The most common training mistake? Running too hard on easy days and too easy on hard days. You end up stuck in a "gray zone" that doesn't build fitness efficiently. Our app tracks your intensity distribution and coaches you back — gently.
Dr. Stephen Seiler's research, confirmed by a 2024 PMC meta-analysis, shows 80/20 easy-to-hard ratio produces the best endurance outcomes. r=0.94 correlation between gray zone training and slower race times.
Seiler et al., 2024 PMC meta-analysis
Source: Seiler et al., 2024 PMC meta-analysis
A beginner training for their first half marathon needs a fundamentally different plan than someone who's run five. Not just slower paces — different workout types, progression limits, weekly structures, and mental framing.
Jeff Galloway's run/walk method achieves a 98% marathon finish rate. Our beginner plans use run/walk intervals as a first-class feature.
Jeff Galloway's marathon program data
Traditional C25K programs have a well-known dropout problem — the jump from Week 4 to Week 5 increases continuous running time by 72.7% in a single week. Runners hit a wall, fail the workout, and quit.
We cap the increase in continuous running duration between any two weeks at 50%. If you need more time, the plan adds transition weeks automatically. No walls. No failure points. Just steady progress.
Source: C25K program analysis, internal modeling
Recovery takes longer as you age. Tendons adapt more slowly. VO2max declines. But that doesn't mean you can't train hard — you just need smarter recovery timing and adjusted progression.
VO2max declines roughly 0.5–1% per year from age 35. But research shows no notable decline in performance in masters athletes who maintain consistent training. Slower recovery, not less capability, is what changes.
Exercise physiology research on masters athletes
Source: Exercise physiology research
Source: Masters athlete research
You'll never see the injury system until you need it. No health questionnaires during onboarding. But the moment you report pain, the full system activates: pain tracking, run/stop guidance, body-part-specific modifications, and a return-to-running protocol.
Source: ACWR research, Gabbett (2016)
Your training calendar syncs directly to Google Calendar, Apple Calendar, or Outlook as time-blocked events — not useless all-day placeholders. Your tempo run shows up at 6:30 AM alongside your 9 AM meeting and your kid's soccer at 4 PM.
Taper anxiety is real. You've trained for months, and suddenly the plan says "run less." Every runner's instinct screams "do more." But the science is clear: runners who stick to their taper perform better.
So we lock it. You can't add volume during taper. You can skip, reduce, or swap hard for easy — but you can't panic-add miles.
Bosquet et al. (2007) found that 41–60% volume reduction over 2 weeks is optimal. Runners who stick to their taper finish approximately 2.6% faster.
Bosquet et al. (2007) meta-analysis
Source: Bosquet et al. (2007)
Not everyone has time for 6 runs a week. And not everyone wants to run only 3. We give you four modes and let you choose.
Other apps show you a score after every run. Ran 4.8 km instead of 5? That's a 96%. Skipped a day? Red X. We don't do that.
Internally, the app tracks everything it needs to adjust your plan. But you'll never see a grade, a score, or a failure message. If you ran shorter, the app silently recalibrates. If you skipped, it reschedules. No guilt. Just forward progress.
Running a 5:30/km pace at 15°C is not the same effort as running it at 32°C. Your body works harder in the heat — and your pace targets should reflect that. The app checks the weather before every outdoor run and adjusts targets automatically.
Source: Established heat performance models
Every algorithm in this app traces back to published research, peer-reviewed studies, or established coaching methodology.
Adaptive model based on Aarhus University (2012) and Jack Daniels' equilibrium method.
Single-session spike guard from 2025 BJSM (n=5,200). ACWR monitoring for proactive risk scoring.
Bosquet et al. (2007) — 41–60% volume reduction for optimal race-day performance.
Dr. Seiler's 80/20 research, confirmed by 2024 PMC meta-analysis. 3-zone model with gray zone detection.
Base → Build → Peak → Taper → Recovery from Hal Higdon, BAA, and modern marathon coaching.
Jeff Galloway's run/walk method (98% finish rate). C25K dropout analysis informing our 50% max increase cap.
Age-specific recovery windows. PEACE & LOVE protocols for acute injury management.
~1.5 sec/km per °C above 15°C with humidity scaling. Established heat performance models.
The app quietly tracks meaningful data in the background — not to grade you, but to celebrate how far you've come.
Every kilometer adds up
Your personal best, always growing
Consecutive days you showed up
Proof the plan works around your life
Training through the chaos
Because life happens
Import your running history so your plan starts from where you actually are. Sync your plan to where your life already lives.
A training plan that works around your life — from your first 5K to your fastest marathon.
100% free. Research-backed. No guilt.