Science
Every decision Runapt makes, from pace targets and intensity adjustments to plan restructuring, comes from a concrete model. No black boxes.
Training zones · calibrated to your VDOT
Aerobic base, recovery, warm-up and cool-down
General endurance, tempo preparation
Lactate threshold, race pace for half marathon
Sustained hard effort, 10K race pace
VO2 max work, short intervals at full effort
68
Chronic load
72
Acute load
+4
Form
Models
Each model runs independently and feeds the next. The result is a plan that reflects your actual fitness and adjusts when anything changes.
Sets training paces from recent race performances so the plan starts from current fitness instead of a generic table. One recent time-trial or race result is enough to calibrate all five training zones.
Developed by Jack Daniels, PhD. Used by elite coaches and collegiate programs worldwide.
Chronic training load tracks your fitness trend over 6 weeks. Acute load tracks the last 7 days. The gap between them, known as training stress balance, shows whether you're building, maintaining, or heading toward fatigue.
The same model used in most professional endurance coaching software.
Sleep quality, soreness, motivation, resting heart rate, and recent training stress combine into a daily readiness score. The plan uses it to decide whether to hold, reduce, or reschedule the day's session.
Runs below a readiness threshold adapt automatically without requiring manual plan editing.
Before any plan is built, three terms are computed and the largest one wins: the minimum weeks the distance itself requires, the weeks needed to raise your weekly volume at a safe growth rate, and the weeks needed to progress your long run to race-ready. If that total exceeds the time you have, the plan is not built — you are told why, and what would work instead.
The free race reality check runs this exact computation, so it can never clear a race the plan builder would block.
Before the generated schedule reaches you, it's validated for zone distribution, weekly load progression, constraint fit (available days, long run day), and taper shape. A plan that fails validation is rebuilt, not shown.
Hard limits: no more than 10% weekly distance increase, minimum two easy days before a long run.
Start
Tell us the race you’re aiming for and Runapt builds the plan tonight. Your first route is ready before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime
