Our mission
A good plan should not depend on your budget. Paid plan apps cost a monthly subscription.
Most free plans are fixed PDFs that know nothing about you. Run-R fills the gap, for free.
It is a real plan, set to your fitness, your days and your race date. Here is what you get.
- A plan built for you
From a recent race time, your race date and the days you can run.
Base, build, peak and taper are timed back from race day. Every fourth week is easier, every third for new runners.
- Your exact paces
- For easy, long, tempo, interval and race-pace running, worked out from your own time.
- A plan that stays right
- Get fitter, miss a week or move your race, and the weeks ahead re-plan from today.
- Where you already look
- A plan link on your phone, every session in your calendar, and a printable PDF.
- Race day sorted
- Your splits, and a printable pace band for your wrist.
- An honest goal check
- It tells you whether your target time fits your current fitness.
How the plan builder was built
The maths is published coaching science, not guesswork. Your race time goes into Jack Daniels' VDOT formulas from Daniels' Running Formula.
They give your training paces and a predicted finish time. A fixed plan engine then lays out the weeks.
Its rules come from most good coaching books. Weekly increases are capped, the weeks are periodised and most running is easy.
Cutback weeks and a proper taper are built in. The same inputs always give the same plan.
You can also describe your goal in a sentence. A language model turns your words into the same inputs.
It never sets your paces or your weeks. Beginners get a gentle start with run/walk sessions.
Experienced runners get more volume and race-pace work. Read the detail on how it works.
Safety first
Plans cap how fast weekly mileage grows, and build in rest days and easier weeks. They never put two hard days back to back.
Run-R is a tool, not medical advice. Check with your doctor before starting a new exercise programme.
See a GP or physio if something hurts.
What we do not do
- We do not sell your data. Your plan is kept on your device.
- We do not put the plan builder behind a signup or a paywall.
- We do not claim what we cannot back up. No made-up reviews, user numbers or "AI coach" promises.
Who makes it
Run-R is made by Samuel Hunt. He builds and edits the site and writes the guides.
Contact
Questions, feedback or ideas: hello@run-r.org