Your training plan has been upgraded. The engine now uses science-based block lengths, a pre-block base building phase, and experience-level pacing. Run through setup again to rebuild your plan with all the new options.
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New: Smarter schedule builder. Tell us your preferred long run day, rest days, and total training days. Your plan will be built around your life, not a generic template.
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New: Personalised strength training. Tell us your gym goal, experience level, and any injury concerns. Your sessions will be built specifically for you.
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TODAY'S FOCUS
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Week 1
Log a session
Session history
Weekly volume: planned vs actual
PlannedActual
Cumulative km
Race Calendar
Add events, track countdowns, log results
🏁
No races added yet
Add your first event to start the countdown
🏋️ Training breakdown ?
📈 Easy pace by month monthly average - lower is faster?
📈
Log easy runs with pace to see your trend
🏃 Run-by-run progression each point = one easy run, in order?
🏃
Log easy runs with pace to see your progression
❤️ Easy run HR trend lower means stronger aerobic base?
❤️
Log easy runs with HR data to see your aerobic trend
Training Load (ATL · CTL · TSB)
CTL: Fitness
42-day exponential average of your daily training load. Think of it as your long-term fitness base. It builds slowly and reflects how much consistent work you have done over the past 6 weeks.
ATL: Fatigue
7-day exponential average of your daily training load. It spikes quickly after hard training and drops fast during rest. High ATL means your body is currently under load.
TSB: Form
TSB = CTL minus ATL. It tells you if you are fresh or tired right now. Positive means you are rested and ready. Negative means fatigue is outpacing fitness.
How load is calculated
Each session is given a Training Load Score based on distance multiplied by a session type multiplier (easy x1.0, long x1.2, tempo x1.8, intervals x2.0, fartlek x1.5, race x2.5) and adjusted for your logged effort. Strength sessions score a flat 12. This score is summed per day, then fed into the rolling averages above.
💪 Fitness (CTL) vs Fatigue (ATL) - training load over time ?
Start logging sessions to track your journey to race day.
Consistency
Distance
Speed
🏃 All runs: pace over time
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Log runs with pace to see your progression
📏 Long run progression
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Log long runs to see your progression
Shoe Tracker
Running shoes wear out at ~800km. Track every pair.
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No shoes added yet
Add your current shoes to start tracking mileage
Session Guide
Add a shoe
Session Detail
Log session
Schedule Preferences
Build the plan around your week
LONG RUN DAY
Your long run anchors the week. Quality sessions and gym days are scheduled around it.
REST DAY(S)
Select one or two. These days will be kept free from planned sessions.
Strength Preferences
Personalise your gym sessions — takes 30 seconds
TRAINING GOAL
GYM EXPERIENCE
INJURY PROTOCOLS (optional)
Targeted exercises will be added to your sessions for each area you select.
Training Settings
Edit your profile and regenerate your plan
GOAL RACE
RECENT RACE (optional, improves pace calculations)
Affects training block length and volume progression rate
Easy and long runs are always included
No strength training selected. Head to the Training tab and set Strength sessions to 1 or more to unlock this section.
REST DAY(S)
Select one or two days to keep completely free. More rest days mean fewer available training days, which may result in some days having both a run and a strength session.
PREFERRED LONG RUN DAY
Your long run anchors the week. Quality sessions and gym days are built around it.
BODY
HEART RATE (optional, personalises HR targets)
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Welcome
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Race
3
Base
4
Schedule
5
Ready
Build your training plan
5 short sections. Your personalised plan is generated automatically - science-backed, built around your life.
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What are you training for?
Pick the event that's driving your plan.
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When is your race?
⏱
Goal finish time optional
If it fits your current fitness, it informs your training paces.
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How much are you running right now?
Your average over the last 3–4 weeks.
🛣️
What's your longest recent run?
⚖️
Your weight optional
Used to personalise gel counts and carb loading targets.
🏆
Recent race result optional
Dramatically improves pace zone accuracy.
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How would you describe your running experience?
This sets your training block length and how fast we build your volume.
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How many days a week can you run?
Pick a number you can reliably hit most weeks.
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Add strength training?
Planned on non-run days. Builds durability and reduces injury risk.
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Total training days per week
How many days do you want to train in total? We'll stack sessions on shared days if needed.
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Preferred long run day
Your long run anchors the week. Everything else builds around it.
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Preferred rest day(s)
Select one or two. We'll keep these free from planned sessions.
🏋️
What equipment do you have access to?
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What's your main gym goal?
This shapes your exercise selection and sets / reps prescription.
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Gym experience level
Sets how challenging the exercises and loading will be.
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Any injury protocols to include? optional
Targeted exercises will be added to address these.
⚡
What quality sessions do you enjoy?
Select all that apply. Easy and long runs are always included.
❤️
Resting heart rate optional
Check your watch or app. Used to personalise HR training zones.
🩺
Any injuries to flag? optional
We'll factor these into your plan notes.
🎯
You're all set!
Here's what we're building for you. You can change any of this from Settings later.