The race you dream about, planned back from today.
I ran a in . I want to run a in on .
Example: change the numbers.
Your forecast
Where your fitness is today, where a normal rate of progress takes it, and the gap to your goal.
- Fitness score today
- 48.4
- On race day, at a normal rate
- 49.7
- Your goal needs
- 49.7
At a normal rate of progress you reach your goal's fitness score by February 20, 2027, in time for March 14, 2027.
The same fitness at other distances
From your fitness today to race day at a normal rate of progress.
- 5K: 20:30 today, about 20:02 on race day
- 10K: 42:30 today, about 41:32 on race day
- Half marathon: 1:34:09 today, about 1:32:00 on race day
- Marathon: 3:15:59 today, about 3:11:38 on race day
Every rule has a source
The plan stays inside limits taken from coaching texts. Your coach tunes inside them, never past them.
- Weekly mileage rises about every fourth week, by one mile per run day and never more than 10.FIG · DANIELS CH. 13
- For races up to the marathon, the long run stops at 150 minutes, however fit you get.FIG · DANIELS
- About 80% of your weekly miles are easy, so the hard days can work.FIG · FITZGERALD
How it works
- 1
Your free benchmark
Answer a few questions about your running. You see your fitness score, your training paces and an honest forecast for your race.
- 2
A call with your coach
Talk through your goal, your running history and what tends to get in the way.
- 3
Your plan
Your coach builds it inside the walls and approves it. Then every run comes with what to focus on, how it should feel and what to eat and drink.
Coaching runners? See a coach's view