Build up to running, one session at a time.
Plans that start from zero, adjust to how each run felt, and fit 2–5 days a week.
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Try the personalized plan next: it keeps building from what you've done.
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The personalized plan works from your last 30 days. Log a couple of runs (any length) or connect Strava, and it'll fill in.
Best days to run
Forecast for by Open-Meteo
No workouts yet
Your progress shows up here after your first logged session.
Minutes per week
Last 12 weeks
History
| Date | Workout | Time | Distance | Pace | Effort | Delete |
|---|
Add past runs
Runs from before Run Plan, or from Strava, Oura or your watch. They go into your history and feed the personalized plan. Runs from the last day ask whether they count toward your plan.
Where to get files
- Strava (free account): open an activity on strava.com, then ⋯ → Export GPX. For everything at once: Settings → My Account → Download or Delete Your Account → Request your archive, then pick the
.gpx,.tcxor.gpx.gzfiles from itsactivitiesfolder..fitfiles aren't supported yet. - Oura: workouts don't export as files. Add them with the form above, or as a CSV.
- CSV: a header row with
date,minutes,distance(in ) and optionalname. Time can be minutes (32.5) orh:mm:ss.
Your tokens
How to earn tokens
- Finish a planned run: 10 (3 if it was too tough to finish)
- Hit your target pace on a tempo or interval run: +5
- Finish the week's plan: +25
- Personal records: longest run +15, fastest pace on a 1-mile+ run +15, on a 5K+ run +20
- Finish a whole plan: +100
- Tokens pay out once a day, and extra runs beyond your plan don't earn any. Rest days are part of training.
Customize
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Distance uses your typical pace, so it needs a few runs with distance logged. Speed sessions stay timed.
Weather
Connections
Your data
Download everything: workouts, plans, imports and progress, as a JSON file.
Download my data