A running coach that reads every run

A running plan that keeps up with you.

Fill in the sentence and the coach drafts every week of your plan in pencil, right here. No account until you want to keep it. Connect your runs later and each one you finish is inked in, and the weeks ahead are rewritten to match.

Your goal

I run about km a week over runs, for a in weeks from , aiming for .

A recent race and your weight (optional)

A race sets your paces until your runs show your fitness. Your weight sizes the fuel on each day.

Your plan at a glance

Your sessions

Each slot starts with the coach's pick. Change one and that slot is yours. Each slot rotates through its picks week by week, in the order shown. Recovery weeks and the taper stay the coach's.

Loading sessions…

Strength

Sessions per week
Kind

Climb is heavy and slow (squats, step-ups, calf raises); Descent is eccentric and springy (slow lowerings, step-downs, jumps). Strength goes on easy days, never the day before a long run in peak weeks.

Coach's plan

Once your runs are connected

When the week doesn't go to plan, the plan moves

RunCoach checks every run you log against what was planned. Skip sessions, or run well ahead of your paces, and it re-paces the weeks you haven't run yet.

Nothing changes silently. Each adjustment comes with its reason and the numbers before and after.

You sign in with Google, then link a free Intervals.icu account. It reads your runs and can put each session on a compatible watch. New to Intervals.icu? Sign up with Garmin and your watch is linked in the same step.

What you'll need to send workouts to your watch
  • A free Intervals.icu account
  • Your watch platform linked inside Intervals.icu — Garmin, COROS, Wahoo, Suunto or Zwift (only to send workouts back)
  • Planned-workout upload enabled (only to send workouts back)

Importing runs and paces needs only the connection. The watch steps are one-time — and signing up to Intervals with Garmin covers the first two at once.

A real adjustment The weeks ahead, eased by 10%
Week 7 total
45.8 km 41.6 km
Monday's intervals
7.8 km 6.0 km

From a 12-week 10K plan.

Before you start

Does it do my race?

5K, 10K, half and marathon. Trail and ultra up to 163 km, with the climb counted. Backyard ultras, planned in hourly loops rather than kilometres.

Do I need a watch?

No. The plan stands on its own, and every session is described by effort. With one, Garmin, COROS, Wahoo and Suunto can receive each session. Polar and Apple Watch can't receive planned workouts from any app.

What does it cost?

Nothing. One person builds RunCoach and there is no paid tier. If it earns its place in your training, the coffee link is at the bottom of the page.

Build my plan