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Resources · free tool

Build your running plan

Build a dated running plan from your current training, availability and goal, with structured sessions and pace ranges or effort guidance. Plans are generated on this device and provide general information only.

Can’t yet run 20 minutes non-stop? Start with the Couch-to-5K plan →

Your goal
Recent runningUse the last four completed weeks for average distance and run count. Use the last 30 days for the longest run. Enter zero if you have not run.
Your running week
Choose how many runs you would like each week. Your recent running determines the starting point.
Available running days
Existing high-stress trainingChoose days with hard sport or training that your running plan must fit around.
Optional settings
Plan preferences
Automatic selects a profile from your recent running. Your history sets the opening sessions; your goal and date set the development requested later.
Optional pace guidance
Use a dated race or time-trial result for training pace guidance.
Optional add-ons
When you want it dialled in

Want this built around you?

A generated plan is a useful starting point. A coach can test assumptions, shape training around your life and terrain, and adjust the load from how you respond.

Train with a coach See the app