RunReady

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.

Runner & units

Just so your plan reads like it's yours.

Your name

Distance unit

Miles Kilometers

Recent effort

Use a run where you tried to hold a genuine steady effort — this is what the model predicts your fitness from.

Distance

Time (MM:SS or H:MM:SS)

Goal event

What you're training for, and when.

Goal event

Custom distance

Goal finish time (MM:SS or H:MM:SS)

Days until the event

Weekday of the event or goal run

Training background

This is where the plan starts from — not from where you want to end up.

Recent avg. weekly distance

Longest run, last 30 days

Experience level

Beginner

New runner, or inconsistent training.

Intermediate

Consistent recreational runner.

Advanced

Experienced and consistently trained.

Weekly availability

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.

Weekly target

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.

Desired peak weekly distance

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.

How this calculator works

RunReady turns one recent run into a full training plan. It predicts what you could race today, checks your goal against the time you have, and lays out every run with a pace, all built around the days and hours you actually have free.

What the inputs mean

Recent effort: a run in the last few weeks where you held a genuine, steady hard effort, such as a race, time trial or parkrun. This is the most important input; an easy jog will underestimate you.
Goal event and time: the race or distance you are training for and the finish time you want.
Days until the event: sets the length of the plan, including cutback weeks and the taper.
Training background: your recent weekly distance and longest run. The plan starts here, not at your goal, so it builds gradually.
Experience level: sets how many days you run (3, 4 or 5) and whether tempo and speed workouts are included.
Weekly availability: how long you could run each day. Long runs go on your roomiest day, and hard sessions are spaced apart.
Peak weekly distance: the most you would like to run in a week. The plan may cap it if your available hours cannot fit it.

How the plan is built

Your current race times are estimated with the Riegel formula, and your goal is rated as realistic, challenging, very difficult or currently unrealistic based on how much improvement is plausible for your experience level. Weekly distance then builds about 5% per week with a cutback every fourth week, long runs grow no more than 10% at a time, and longer races finish with a taper. Every rule is spelled out on How RunReady works.

Who it is for

Healthy adult recreational runners, from first-time 5K runners to experienced marathoners, who want a structured plan that fits a real schedule and an honest read on their goal. It is not a substitute for a coach, and it does not know your injury history, so listen to your body and adjust.