Runner’s World SmartCoach

Untitled Document
Intelligent Training Programs, Just for You

Answer these brief questions, and you'll immediately receive a training program that's individualised for your ability and goals.

Please supply a recent race time:*
* Required fields
hrs mins secs
for a: race distance  Don't have a race time?
What distance are you training for?
How many miles a week
do you train now?
Just started running?
How hard do you want to train? Definitions
Choose your long-run day:
Schedule length:
Starting week:
Background and Specifications
The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualised training program. You can return to it as often as you want.
Get More Background and Specifications

Don't Have a Race Time
If you don't have a recent race time, think about how far you run in a typical training session and how long it takes you to do so. Dividing 'time taken' by 'distance covered' will give you some idea of your average pace. You can then use this figure to set realistic racing goals and make a sensible prediction for SmartCoach.

Don't let your ambitions run away with you - it is important that you enter times that represent your current fitness level else SmartCoach will tailor your plan at too high a level for you to train without running the risk of fatigue and injury.

Just Started Running?
If you have just started running, or don't feel that you are running enough to use these programs, go to our BIG Beginners' Index. Full of articles it's for all of you who are just starting out. From can't-fail motivation, to a first 5K or 10K, to choosing the ideal shoe, it's all here to tell you one thing: you can do it!

Training Level Definitions
Moderate: If you select a moderate program, your training miles will increase by about 10 percent per week. Your pace will increase very gradually.

Hard: If you select a hard program, your miles will increase by about 15 percent per week. Your pace will increase very gradually.

Very Hard: If you select a very hard program, your miles will increase by about 15 percent per week. Your pace will increase quite dramatically.

Maintenance: If you select a maintenance program, you will get all the sophisticated workouts and paces that are contained in the other programs, but your miles will not increase.

Intelligent Training Programs, Just for You
Here's your individualised training program:

Your current race time is:  for a
Your distance training goal is:
You currently train:  miles/week
How hard you want to train:
Your long-run day:
Your training program Starts:  and Ends:
Length of your training schedule:
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
REVISE YOUR TRAINING PROGRAM
Key
Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace."
Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 metres each, with a 400-metre recovery jog after each repeat."
Rest/XT: Take a rest day, or do moderate cross-training activity.
m: Metres
mi: Miles

BACKGROUND AND SPECIFICATIONS
The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualised training program. You can return to it as often as you want.
Get More Background and Specifications