Is RunReady free?
Yes. The calculator, the plan and the Excel download are free. The site is supported by ads.
Do I need to create an account?
No. There is no sign-up and nothing to log in to. Your plan is built in your browser each time you use the calculator.
Is my information saved or shared?
No. What you enter is used in your browser to build your plan and is not sent to or stored on our servers. See the privacy policy for details on analytics and ads.
Which run should I use as my recent effort?
Use a run from the last few weeks where you held a genuine, steady hard effort, such as a race, a time trial or a parkrun. An easy jog will make the prediction too slow, and a downhill or wind-assisted run will make it too fast. If you can, use an effort that is close to your goal distance.
How accurate are the predicted race times?
They are a reasonable estimate, not a guarantee. RunReady uses the Riegel formula, which works best between similar distances and assumes you are equally trained for both. Predictions for the half marathon and marathon can be too optimistic if your weekly mileage is low. How RunReady works explains the limits in detail.
What do the goal ratings mean?
RunReady compares the improvement your goal needs with the improvement that is plausible for your experience level in the time you have. Realistic means the goal fits within that estimate. Challenging means it needs up to 25% more, very difficult up to 50% more, and currently unrealistic more than that.
Why are my training paces slower than my goal pace?
Paces are set from your current fitness, not your goal. Most of your running should be easy enough to recover from, which is how fitness builds safely. Read easy pace vs. tempo pace for more.
Why does my plan start with less running than I asked for?
The plan starts from your recent weekly distance and builds about 5% per week, with an easier week every fourth week. If your available hours cannot hold your desired peak, the plan caps it and tells you.
How many days a week will I run?
Three days for beginners, four for intermediate runners and five for advanced runners, or fewer if you have fewer days available. You need at least two available days. Intermediate and advanced runners get a weekly tempo run, and advanced runners with five days also get a speed session.
Can I use kilometers?
Yes. Choose kilometers at the top of the calculator, and every distance and pace in your plan will use kilometers.
Can I change my plan after it is built?
Download it as an Excel file to track, adjust or print it. You can also come back any time with a new recent effort, and the calculator will build an updated plan from your current fitness.
Is RunReady a replacement for a coach or medical advice?
No. It is an educational planning tool. It does not know your injury history or how your body responds to training. If something hurts, rest and see a professional.
Still deciding?
Try the calculator with one recent run. It takes about two minutes.
Open the calculator