Your Race. Your Paces.
Your Custom Plan.
Take a 60-second quiz, get a custom training plan with paces tailored to your current fitness level. From complete beginner to advanced runner.
Get Your Custom Plan — $29.95One-time purchase. No subscription. Yours forever.
Tailored to You
Paces calculated from your fitness level. Not generic — personal.
One-Time Purchase
Pay once — $29.95. No recurring charges, ever.
Download & Keep
Instant PDF download. It’s yours to keep forever.
No App Required
Works offline. Print it or save it on your phone.
How It Works
Pick Your Distance
Choose from 5K, 10K, Half Marathon, or Marathon.
Enter Your Fitness
Tell us a recent race time, or select "beginner" for walk/run plans.
Get Matched
We calculate your VDOT and training paces instantly.
Download Your Plan
Get a custom PDF with week-by-week sessions and your exact paces — tailored to you.
What's in Every Plan
Personalized Training Paces
Calculated from your current race time using the VDOT system.
Week-by-Week Schedule
Structured periodization: base, build, peak, and taper phases.
Strength Routine
1x/week bodyweight routine for injury prevention and running economy.
Race Day Strategy
Pacing tips and race-day preparation guide.
The Science Behind the Plans
VDOT Training Paces
Based on Jack Daniels' Running Formula, the gold standard for calculating training zones from race performance. Your easy, tempo, interval, and repetition paces are all computed from your input.
80/20 Polarized Training
Research by Stephen Seiler and others shows that elite endurance athletes train ~80% at easy intensities and ~20% at high intensities. Our plans follow this proven distribution.
Periodized Structure
Each plan progresses through base building, fitness development, peak training, and a race taper — matching how your body adapts to training stress over time.
Strength for Runners
Studies (Beattie et al., Blagrove et al.) show 2-8% improvements in running economy from basic strength training. Our weekly routine targets the key muscle groups for runners.
Why One-Time, Not a Subscription?
Most training apps lock your plan behind a monthly fee. We think that's unnecessary.
No monthly fees
Pay $29.95 once. That’s it. No $20-40/month subscription draining your account.
No forgotten charges
No auto-renewals to cancel. No surprise bills months after you stop using an app.
Your plan is yours forever
Download the PDF and it’s on your device. Re-use it for your next training cycle at no extra cost.
Works offline, everywhere
No app to open, no login required. Print it, save it to your phone, or share it with your coach.
Frequently Asked Questions
What do I get?
A custom PDF training plan with your exact training paces, week-by-week schedule, strength routine, and race day tips — tailored to your current fitness level. You download it immediately after purchase.
Is this a one-time purchase?
Yes. You pay $29.95 once and the plan is yours forever. There is no subscription, no recurring fee, and no app to install. You download a PDF and keep it.
How are the paces personalized?
You enter a recent race time (any distance) and we compute your VDOT — a measure of your running fitness. From this, we calculate your ideal Easy, Tempo, Interval, and Repetition paces.
What if I'm a complete beginner?
Select "Complete Beginner" in the quiz. You'll get a walk/run progression plan based on time and effort, not pace. No GPS watch needed.
Which distance should I choose?
Pick the distance of your next goal race. If you're unsure, start with 5K — it's the most accessible distance and builds a great fitness foundation.
Can I re-use the plan for another training cycle?
Absolutely. Once you download the PDF, it’s yours. Use it again next season, share it with a running partner, or print extra copies.
Can I use this on a treadmill?
Yes. The paces work whether you run outside or on a treadmill.
What's the refund policy?
Since this is a digital product (instant PDF download), we generally cannot offer refunds. If you have issues, contact us and we'll help.
Ready to Train Smarter?
Take the 60-second quiz and get a custom plan built for your fitness level.
Start the QuizOne-time payment. Instant PDF download. No subscription.