TrainPlan Running training planner

Your running history, turned into a plan.

TrainPlan analyzes your running history and creates a plan that bridges the gap between today and your race. Import your Garmin history or enter where your training stands today. TrainPlan estimates your fitness, sets a condition-aware race goal, and maps every run to race day.

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An example 16-week marathon block for a runner starting from 40 km/week. Hover over a segment to see a sample workout.
Setup

Set it up in four easy steps.

You control exactly how ambitious you want your plan to be.

01

Import

Upload Garmin data, or enter your weekly distance, longest run, easy pace, and frequency.

02

History

Review your fitness, training volume, and run mix, with heat and altitude already accounted for.

03

Goal

Choose a race, date, start time, and location. See which targets are realistic, ambitious, or aspirational.

04

Preview

Review every dated run and target pace. Adjust the goal until the plan fits.

Conditions

A plan that adapts to the real world.

Open a run scheduled for today or tomorrow and TrainPlan retrieves the forecast for its start time. Heat, humidity and air quality are factored into the target paces, so the effort fits the conditions where it takes place.

Thursday, 18:30 · Tempo, 10 km
26 °C
68 %
45
Prescribed 4:35 min / km
Advised tonight 4:35 no adjustment
Wet bulb globe21.4 °C
Heat cost+0 s/km
Air cost+0 s/km

All adjustments are based on published research and real-world data.

The week

Review your runs and refine your plan.

Import each run back into the app to look at the data and let TrainPlan analyze it. The more workouts you record, the better tailored future runs become.

A lap chart from a debrief. Taller bars are faster; the gray line shows recorded heart rate.
Adjust plan

Ask for any change, the same way you would ask a human coach.

At any point, you can ask TrainPlan to explain your plan to you or make changes based on your needs. An AI agent reviews your plan and proposes a change if required. You stay in control, and can always review and accept or decline the proposal.

I'm traveling Thursday. Can the tempo move?
Saturday is your long run, so Wednesday is the only day left with an easy day either side of it. That gives you one day less recovery before Saturday. Worth it if Thursday is out.
Move tempo run Tempo · 10 km
Thu 12 Jun → Wed 11 Jun

Week distance stays at 62 km, still one hard session in a build week. Hard days become Wednesday and Saturday.

Accept change

A plan adjustment as simple as a chat window.

TrainPlan can reorder your runs and adjust workouts around injuries, vacations, and other everyday constraints. Your future plan updates when you make larger changes.

Continued review

Know when your training slips.

TrainPlan monitors your progress and whether you complete workouts and achieve target paces. If you ever fall behind, it will let you know and suggest changes to catch you up to a realistic target.

A week well under its target

A week in which several runs fell short, or several weeks in a row with smaller issues. This might be a sign of overtraining and TrainPlan might suggest easing off to catch up with the plan.

A week that lost its hard sessions

Missed tempo sessions have more impact on your training than easy runs, so TrainPlan will intervene quicker if it sees you skip these.

A long run out of reach

A long run coming up that is far beyond anything you have run in the last 30 days. TrainPlan might suggest moving some volume to other runs in the same week.

Multiple sessions off the pace

We already factor in temperature and weather, so multiple bad days typically mean that your plan needs a change.

Get started

Sign up and import your runs.

Make an account, add your training baseline, and pick a race to see what your personal plan might look like.

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