From a few questions to a plan you trust.
No account, no waiting. Answer a handful of questions and your plan is built on your device in seconds, then keeps itself right as you train.
Three steps
Most people are training with a plan inside two minutes.
Tell us about you
Your goal and race date (or just "get fitter"), your recent running, the days you can run and anything you are managing, such as a past injury. You can import past runs first and the form fills in for you.
Get your plan
A week-by-week plan with the paces, the long runs, the hard sessions and the easy weeks, each one explained in plain words. Nothing is sent anywhere: it is built on your device.
Train, log, adapt
Do the session, log it in seconds and see how it went against the plan. If a week goes sideways, the plan is re-planned and tells you why. Send workouts to your Garmin watch with one tap.
The science underneath
Runergy Lab sets your paces with the Daniels VDOT system: a single number for your current fitness, worked out from a recent race or time trial, that gives you the right pace for every kind of session.
That is why an easy run feels easy and a threshold run is comfortably hard, and why the same plan looks different for two runners. When your fitness changes, your VDOT and your paces change with it.
| Session | What it trains |
|---|---|
| Easy | Aerobic base. Conversational pace, most of your running. |
| Marathon | Race-pace rhythm and fuelling practice. |
| Threshold | Comfortably hard. Raises the pace you can hold. |
| Interval | Hard efforts of a few minutes to lift your top aerobic power. |
| Repetition | Short, fast, fully recovered. Speed and economy. |
A plan that stays safe and stays yours
Checked before you see it
Weekly build-up, easy weeks, the spacing of hard days and the taper are all checked, and the plan explains anything it changed.
Re-planned, not abandoned
Miss a run, feel tired or travel, and the week is rebuilt around what really happened.
Yours to keep
Your plan lives on your device. Back it up with just your email, and take it to another phone any time.