What happens to my training plan if I miss a run?

The plan re-plans from what you actually ran and says why in one sentence. A missed run is never made up later: catching up is exactly the sudden jump in load the plan is built to avoid.

Is this an AI-generated training plan?

No. Your plan is built by a rule-based engine, not a chatbot: the same inputs always give the same plan, and every change it makes comes with its reason in one sentence.

Yes. Enter your email and we send you a sign-in link; there is no password to remember.

Do I need a GPS watch or Strava?

Not to get your plan. But the plan adjusts only to runs it can see, and it sees them through Strava or the files your watch or phone app exports.

Which files can I import?

GPX, FIT or TCX files from your watch or phone app, or connect Strava. Files are read on your device; only a summary of each run is kept.

Running Schedule

Half & full marathon training

A marathon or half marathon training plan built around your race, your pace and your week.

Choose your race date, target time and the days you can run. When a week goes differently, the plan adjusts and tells you why in one sentence.

Sample week, recalculated after a missed run

Week 13

Build from 21 Sep This week

70 km ~5 h 2 · long run 27 km

Tuesday is gone from this week rather than made up, because catching easy running up is the extra load the plan's ramp exists to prevent.

Tue 22 Sep medium-long 21.5 km at easy pace, 80% of Sunday's long run. ~2 h 18 · Dropped
Thu 24 Sep threshold 11 km with 4 x 1.7 km at 5:13/km as cruise intervals. ~1 h 2
Sat 26 Sep easy 10.5 km at easy pace, conversational the whole way. ~1 h 7
Sun 27 Sep long 27 km all at easy pace. ~2 h 53

What the plan does when the week doesn't go to plan

You missed Thursday's threshold run

Thu 24 Sep threshold 11 km with 4 x 1.7 km at 5:13/km as cruise intervals. ~1 h 2 · Dropped
Sat 26 Sep easy 10.5 km at easy pace, conversational the whole way. ~1 h 7

Thursday threshold session, 11 km→nothing

You reported pain after Tuesday's run

Tue 22 Sep medium-long 21.5 km at easy pace, 80% of Sunday's long run. ~2 h 18 · Done
Thu 24 Sep easy 11 km at easy pace, conversational the whole way. ~1 h 11

threshold session, 11 km→easy run, 11 km

You were ill this week

Tue 29 Sep easy 6 km at easy pace, then 6 strides of 20 seconds, walk back between. ~37 min
Thu 1 Oct easy 6 km at easy pace, conversational the whole way. ~39 min

71 km, 1 quality→36 km, easy running only

The whole plan at a glance

Base wk 1–9Build wk 10–17Peak wk 18–21Taper wk 22–23 Cutback week

A web app for half marathon and marathon training. Set a goal and a recent race time, and get your plan today. Connect Strava, or upload GPX, FIT or TCX files from your watch, and the plan adjusts to the runs you actually did. Files are read on your device; only a summary of each run is kept.

Questions runners ask

What happens to my training plan if I miss a run?: The plan re-plans from what you actually ran and says why in one sentence. A missed run is never made up later: catching up is exactly the sudden jump in load the plan is built to avoid.
Is this an AI-generated training plan?: No. Your plan is built by a rule-based engine, not a chatbot: the same inputs always give the same plan, and every change it makes comes with its reason in one sentence.
Is it free?: Yes. Enter your email and we send you a sign-in link; there is no password to remember.
Do I need a GPS watch or Strava?: Not to get your plan. But the plan adjusts only to runs it can see, and it sees them through Strava or the files your watch or phone app exports.
Which files can I import?: GPX, FIT or TCX files from your watch or phone app, or connect Strava. Files are read on your device; only a summary of each run is kept.