I built Run-R because most runners face a poor choice. A monthly app subscription, or a fixed PDF that knows nothing about them.
The principles good coaches use can be applied to anyone, in seconds and for free. Paces from a recent race, a gradual build with easier weeks, mostly easy running and a proper taper.
So Run-R builds your plan from your own race time and keeps it right as you go. Then it gets you ready for race day.
Background
The paces come straight from Jack Daniels' VDOT formulas in Daniels' Running Formula. The weekly structure follows the well known coaching books, including Pete Pfitzinger's Advanced Marathoning.
Build gradually, keep most running easy and put hard days apart. Ease off every few weeks, and taper before the race.
Run-R applies those principles to your numbers. It does not invent its own science.
Editorial standards
The guides on this site follow three rules.
- 1
Good sources
Facts come from peer-reviewed exercise science, established coaching books or the official source. Not from other blogs. - 2
Honest about doubt
Where the evidence is mixed, the guide says so. - 3
Nothing made up
No invented statistics, reviews or user numbers.
The aim is honest, useful advice for ordinary runners.