Tell it your last hard effort and your goal — it builds a week-by-week training plan around the days you actually have, using the Riegel formula to check whether the goal is realistic.
Just so your plan reads like it's yours.
Use a run where you tried to hold a genuine steady effort — this is what the model predicts your fitness from.
What you're training for, and when.
This is where the plan starts from — not from where you want to end up.
Drag each day to the hours you could actually run. Leave a day at Off if you're unavailable, and pick at least two days.
The most you'd like to run per week at the busiest point of the plan. The model may cap this to fit your schedule.
Educational planning tool, not medical advice. The formulas and limits aim for a reasonable plan, but they can't guarantee performance or prevent injury. Stop and consult a licensed physician or physical therapist if you experience pain.