Good morning!

Here's your training overview.

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days to race day

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Start0% completeRace Day

Plan Progress

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Week Sessions

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Total Distance

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miles logged

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current week

This week Week 1

Full plan →

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Coach's note — Week 1

Recent runs

All runs →

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No runs logged yet. Log your first run →

My Training Plan

16-Week Beginner

Week 1

💬

Coach's note

Log a Run

Record your workout

Date

Workout type

Distance (miles)

Duration

Avg Heart Rate (bpm)

Effort (RPE 1–10)

5 Moderate

How did you feel?

Weather (optional)

Notes (optional)

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pace / mile

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avg speed

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est. calories

Run History

All logged workouts

📋

Nothing logged yet. Log your first run →

Calculators

Training paces, race predictions, and more

Pace Converter

Convert between min/mile and min/km, or calculate pace from distance and time.

Pace (min/mile)

Pace (min/km)

Distance

Distance unit

Time (h:mm:ss)

Nutrition & Fueling

Evidence-based guidelines for training and race day

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Daily nutrition targets

Enter your weight in Settings to see personalised targets.

⏱️

Pre-run fueling

3 hrs before

Full meal — oats, toast, banana, rice. Aim for 75–100g carbs. Low fat, low fibre.

1–2 hrs before

Light snack if hungry — banana, sports bar, white toast with jam (30–50g carbs).

30–45 min before

Caffeine (3–6 mg/kg bodyweight) — coffee, caffeine gel. Research shows 2–4% performance gain.

10–15 min before

Optional gel to top up glycogen. Only if stomach is settled.

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In-race fueling

The 45-minute rule

Runs under 45 min: water only. 45–75 min: 1 gel or 30g carbs. 75 min+: 30–60g carbs per hour.

Your personalised race fueling schedule will appear here once your race details are saved.

🍝

Carb loading

2 days before your race, increase carbohydrate intake to top up glycogen stores.

Target: 8–12g carbs per kg bodyweight per day

Add your weight in Settings for a personalised target.

✓ White rice, pasta, bread

✓ Bananas, dates, raisins

✓ Sports drinks, gels

✗ High-fibre foods (avoid)

✗ Large amounts of fat

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Post-run recovery nutrition

Within 30 min

Recovery window — 3:1 carb:protein ratio. Chocolate milk, recovery shake, or rice + chicken. ~20–30g protein.

Within 2 hours

Full meal — balanced meal with protein, carbs, and vegetables. Continue hydrating.

Rest of day

Protein distribution — aim for 20–30g protein every 3–4 hours throughout the day for muscle repair.

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Hydration guide

Daily baseline 35–45 ml per kg bodyweight

During runs <60 min Water to thirst. No need to force-drink.

During runs 60+ min 400–800 ml per hour. Include electrolytes (sodium 300–600 mg/hr).

Post-run Drink 1.5× the fluid you lost. Urine should be pale yellow within 2 hours.

Race day morning 500–600 ml water 2–3 hours before start. Sip 200 ml up to 30 min before.

Race Day Planner

Everything you need for the perfect race day

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days to go

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🎯 Pacing strategy

Set your goal time in settings to see your pacing strategy.

⏰ Race morning timeline

Set your race start time in settings to auto-populate this timeline.

⛽ Race fueling plan

Based on your goal time and weight, your personalised fueling plan will appear here.

🎒 Race day gear checklist

🧠 Mental race plan

Miles 1–3

Hold back. It will feel easy — that's correct. Bank energy, not seconds. Run by feel, not watch.

Miles 4–8

Find your race pace and settle in. You should be working but in control. Think "relax and flow."

Miles 9–11

This is where races are won and lost. Focus on form — tall posture, relaxed shoulders, smooth stride.

Miles 12–13.1

Leave nothing behind. You've done the training. There's no tomorrow — spend every bit you have left.

Your race mantras

📝 Post-race debrief

Complete this after your race to learn from the experience.

Actual finish time

Overall rating

What went well

What to improve

Strength Training

Runner-specific exercises, phased to match your training plan

Two sessions per week, 30–40 minutes each, on easy run or rest days. Never the day before a long run or key quality session.

💪 Up to 50% fewer injuries

⚡ Better running economy

🏃 Stronger finish

Settings

Update your profile and preferences

Profile

Name

Units

Training plan

Weight (kg)

Age

Race details

Race name

Race date

Race start time

Goal time

hr

min

Fitness data

Max HR (bpm)

Resting HR (bpm)

Good morning!

This week Week 1

Recent runs

My Training Plan

Log a Run

Run History

Calculators

Pace Converter

VDOT & Training Paces

Race Time Predictor

Heart Rate Zones

Half Marathon Split Card

Sweat Rate Calculator

Nutrition & Fueling

Daily nutrition targets

Pre-run fueling

In-race fueling

Carb loading

Post-run recovery nutrition

Hydration guide

Race Day Planner

🎯 Pacing strategy

⏰ Race morning timeline

⛽ Race fueling plan

🎒 Race day gear checklist

🧠 Mental race plan

📝 Post-race debrief

Strength Training

Settings

Profile

Race details

Fitness data

Let's build your plan

Tell us about your race

Your fitness data

Good morning!

This week Week 1

Recent runs

My Training Plan

Log a Run

Run History

Calculators

Pace Converter

VDOT & Training Paces

Race Time Predictor

Heart Rate Zones

Half Marathon Split Card

Sweat Rate Calculator

Nutrition & Fueling

Daily nutrition targets

Pre-run fueling

In-race fueling

Carb loading

Post-run recovery nutrition

Hydration guide

Race Day Planner

🎯 Pacing strategy

⏰ Race morning timeline

⛽ Race fueling plan

🎒 Race day gear checklist

🧠 Mental race plan

📝 Post-race debrief

Strength Training

Settings

Profile

Race details

Fitness data