Building and managing training plans
Create an adaptive, VDOT-based plan in four steps, then manage, switch, and let it adapt around your life.
Build a plan in four steps
From the Plan tab, tap Create plan. The builder walks you through four steps.
- 1Goal: pick your race distance. 5K and 10K are free; half marathon and marathon are Pro.
- 2Customize: training duration, runs per week, preferred days, focus (race, run faster, run further, maintain), and optional strength/mobility days.
- 3Profile: confirm age, weight, sex, fitness level, current weekly km, and heart-rate values.
- 4Advanced: set a goal time/pace, add vacation windows, flag injury niggles, and choose deload or conservative progression.
Pro · Half marathon & marathon are Pro
Half and full marathon plans require Pro and ask for a recent race result to validate safe pacing before the plan generates.
Why VDOT pacing
Instead of generic tables, Runapt derives a VDOT score from a recent race or time trial and calculates exact pace windows for easy, marathon, tempo, threshold, and interval zones. A quality optimizer then checks that weekly mileage ramps stay safe, recovery sits before long runs, and the taper is sized to your block.
Manage and switch plans
- Open Plan → Manage to see every plan you’ve created.
- Activate any plan to make it your current schedule; only one plan is active at a time.
- Drag a run in the calendar to reschedule it to another day.
- The weekly view shows each block’s phase and training focus.
Let your plan adapt
Life gets in the way. Runapt adjusts around it. On the Today tab, the recovery card flags when you should ease off, and you can add vacation or injury windows so the plan reshapes itself.
Pro · Adaptive plans (Pro)
With Pro, the plan automatically restructures workouts based on recovery, schedule changes, and injury updates, and keeps an adaptation history you can accept or review. Free accounts still get safety guidance.
How readiness is modeled
Runapt tracks cumulative training load (chronic vs acute) alongside a daily recovery check of sleep, soreness, and resting metrics. When stress balance dips below safe limits, the scheduler shifts workouts, scales intensity, or adds recovery days.
Understand your training week
Every week has a purpose. The Plan tab labels each block’s phase so you know whether you’re building base, sharpening, or tapering.
- Base: mostly easy aerobic volume to build endurance safely.
- Build: adds tempo, threshold, and interval work to raise your ceiling.
- Peak: your hardest, most race-specific sessions.
- Taper: reduced volume before race day so you arrive fresh.
- Deload / recovery: lighter weeks that let adaptations settle.
Add strength and mobility
In the builder’s Customize step you can include up to two strength or mobility days per week and set your equipment level (none, basic, or gym). Runapt slots them around your hard runs so they support, rather than sabotage, your training.
Frequently asked
- Can I have more than one plan?
- Yes, you can create multiple plans, but only one is active at a time. Switch under Plan → Manage.
- What if I miss a run?
- Nothing breaks. The plan accounts for missed sessions and, on Pro, reshapes upcoming workouts automatically.
Start
Your next race block can start today.
Tell us your race. Get a plan calibrated to your fitness. Open your first route before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime