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Built For
UK
Runners.

Training plan calculator. Calorie calculator. Free personalised plan straight to your inbox.

Step 1 — Your Goal Race
5KBeginner
10KBuild
HALF21.1km
MARA42.2km
Step 2 — Your Current Best Time (leave 0 if first race)
HRS
:
MINS
:
SECS
Step 3 — Days Per Week
2days
3days
4days
5days
Your Target Pace
—
per kilometre
Goal Race
5K
Training Days
3×/wk
Your Pace Zones
Easy runs5:30–6:00/km
Tempo runs4:50–5:10/km
Intervals4:20–4:40/km
Easy runs should feel embarrassingly slow — you should hold a full conversation. That's not a mistake, it's the point.
Race Time Predictions
Get Your Free 4-Week Plan
Based on your times. Delivered to your inbox in 60 seconds — paces, schedule, and daily instructions included.
No spam. Unsubscribe any time.
🏃
On Its Way!
Check your inbox in the next 60 seconds. Your personalised plan is there.
Step 1 — About You
♂ Male
♀ Female
Age 28 yrs
Weight 72 kg
Height 175 cm
Step 2 — Activity Level (excluding running)
🪑Desk job,
little movement
🚶Light activity
1–3 days/wk
🏋️Moderately
active
⚡Very active
job + gym
Step 3 — Your Running
Weekly km run 20 km/wk
Goal
🔥 Lose
weight
⚖️ Stay
the same
💪 Build
muscle
Daily Calorie Target
—
calories per day
Base metabolic rate
— kcal
Burn from running
— kcal/day
Your Macros
Protein—g
Carbs—g
Fats—g
UK Food Equivalents
Get Your Free Weight Loss Guide
UK food swaps, run day vs rest day eating, protein cheat sheet, and weekend survival guide. Free. In your inbox in 60 seconds.
No spam. Unsubscribe any time.
⚡
On Its Way!
Check your inbox in the next 60 seconds. Your guide is there.
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