Science-backed training plans

Build
Your Run

Enter your race date, choose your days, and get a fully structured training plan with detailed workouts — ready to export to your calendar.

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Race-date driven

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HR zone guidance

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Detailed workouts

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Calendar export

How it works

Three steps to your race-ready plan

STEP 01

Set your race

Choose your distance — 5K, 10K, half, marathon, or a custom distance. Enter your race date and we'll build the plan back from race day.

STEP 02

Pick your days

Select how many days per week you can train and your current fitness level. The plan adapts to your schedule — 3 days or 6 days.

STEP 03

Get your plan

Every session includes a full structure — exact intervals, distances, heart rate zones, and coaching tips. Export to .ics for your calendar.

The four phases

Every plan follows proven periodisation principles

Base

Easy aerobic runs build your cardiovascular foundation. Volume increases gradually — max 10% per week.

Build

Tempo runs and threshold sessions are introduced. Your lactate threshold rises and race-pace effort becomes sustainable.

Peak

Highest volume and intensity. Interval sessions sharpen speed. Long run hits its maximum. Real fitness is forged here.

Taper

Volume drops 30–50%. Short sharpeners maintain fitness. Legs freshen up. Arrive to race day fully rested.

Ready to start?

Build your personalised training plan in under 2 minutes — free.