Runapt
Tell Runapt your goal race and the days you can train. It builds you a VDOT plan with real pace targets, has a route waiting for every session, and adjusts when a run doesn’t go the way it was drawn up.
Try the plan builder
Pick a goal and Runapt shows the kind of week it will build: paces, route-ready workouts, and a clear adaptation note.
Race goal
Runs per week
Current level
Sample week
10 weeks · 10 km goal · Intermediate
82
ready
Easy route
6.0 km · route ready · 5:55/km
Tempo
8.0 km · route ready · 5:05/km
Recovery
6.0 km · route ready · 5:55/km
Long run
10.0 km · route ready · 5:55/km
Coach note
Start with controlled easy volume, keep the quality day precise, and protect the long run. If readiness drops below 60, Runapt will reduce intensity before the week compounds.
4–18
week training blocks
4–6
runs per week
5K–42K
race distances
VDOT
calibrated paces
The long run
From easy miles to race day, the plan follows you outside.
Methodology
Runapt isn't a vibes engine. The plans, paces, and adjustments are built on training models that have been studied, published, and used by elite coaches for decades.
Easy, marathon, threshold, interval, and repetition paces are derived from your most recent race or time trial, applying the same method Jack Daniels has used to calibrate elite athletes.
Jack Daniels, Daniels' Running Formula (3rd ed.)
Chronic training load, acute training load, and form (TSB) are recomputed every day from your completed sessions to surface when to push and when to pull back.
Banister training-impulse model · Skiba performance manager (2008)
Runapt watches missed runs, pace drift on intervals, and HRV / resting-HR signals when available, then rewrites the remainder of the week before the next workout starts.
Applied principles from sports-science literature, with no clinical claims
Training does not become more effective simply because it makes you more tired. Effectiveness is what matters.
How it works
01
Race distance, target date, weekly availability, and one recent performance. That's enough to build from.
02
VDOT sets your exact pace zones. The plan generates 4–6 runs per week, structured around your race timeline and recovery.
03
Open the app before you leave. Your route is already there. Ghost pacing keeps you on target through every interval.
04
Every run gets a coach’s note. If your readiness drops or you miss a session, the plan quietly reworks the days ahead.
Product
The plan, the routes, the live pacing, and the coaching aren’t separate tools you stitch together yourself. They read from the same training data, so every run you finish makes the next week a little smarter.
Routes
Runapt draws the route as part of the session, so you’re not squinting at a map first. An easy day gets a calmer loop; an interval day gets something flatter and simpler to run hard on.
See route detailsPricing
Pick your distance
Pick a distance and Runapt rebuilds the whole block around your current fitness and the days you can get out.
Why Runapt
I’m Rico — a runner and the founder of Runapt, building it from the Netherlands. I got tired of plans that fell apart the first week I traveled, got sick, or just had a bad night’s sleep. A paper block can’t see any of that.
So Runapt reads your actual training — your paces, your load, the runs you miss — and reshapes the week around it, the way a good coach would. Every run gets a route and a reason, and a note when it’s done.
We’re launching route generation in the Netherlands first, with the plans, coaching, and tracking working worldwide. If you try it, I’d genuinely like to hear what breaks.
Start
Tell us the race you’re aiming for and Runapt builds the plan tonight. Your first route is ready before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime
The Problem
You've probably tried a few of these already.
The old way
It doesn't know you skipped Tuesday because your knee flared up, or that you're in a different city this week, and it certainly doesn't rework itself when a long run falls apart.
With Runapt
Runapt reshuffles the rest of the week when you miss a run, and eases the intensity when your readiness drops. You never have to redo the math yourself.
The old way
Great for logging what you did. Less useful for telling you the pace to aim for on Thursday, or whether this week is building you up or wearing you down.
With Runapt
Every run comes with a pace range set from your current VDOT and a reason it’s on the plan, whether that’s an easy shakeout, a tempo, or a set of intervals.
The old way
$200–$500/month for a weekly check-in, and even then the plan doesn't know you're tired today or that there's a hill at kilometer 6 on your usual loop.
With Runapt
For $7.99, Runapt handles the daily part a weekly summary can't: it adjusts after each run, paces your intervals live, and has the route ready before you head out.
Runapt turns your race goal, recent performances, and available training days into a personalized 4–18 week plan with exact pace targets, rather than a generic template.
Every planned run opens with a ready-to-run loop from your current GPS location, matched to the workout distance. No route planning required.
Sleep quality, soreness, motivation, resting heart rate, and recent training stress adjust the plan before overreach turns into an injury.
After each run, the coach reads your pacing data, route elevation profile, target adherence, and fatigue trend to give feedback that's specific to that workout.
During a workout, your target pace and current gap stay visible in real time, giving your intervals a clear purpose rather than just a start and stop.
Runs from your phone and connected integrations flow into a single history. Even if your signal is poor, runs sync later so nothing is lost.
Runapt is built to keep your location and health data under your control. It features a data vault showing exactly what each integration can see, route privacy zones around home and work, and one-tap export or GPS deletion.
How it compares
A tracker logs the run after it happens. A coach checks in once a week. Runapt is the part making the call every day, before you head out the door.
| Generic planDownloaded PDF or blog template | HealthKit and StravaLogging and segments | Human coach$200–$500/month | Runapt Pro$7.99/month | |
|---|---|---|---|---|
| Tells you if your goal race is unrealistic | – | – | After you hire them | |
| Pace targets set to your current fitness | – | – | ||
| Adapts when you miss a run | – | – | ||
| Responds to how you feel today | – | – | Weekly email | |
| Route ready before you leave the house | – | – | – | |
| Live pace feedback during workout | – | Segments only | – | |
| Post-run analysis in plain language | – | – | ||
| CTL / ATL / TSB fatigue modeling | – | – | Manual |
Free
No credit card. Free forever.
For starting structured training without committing to a race block.
Pro
About $4.08/mo billed annually, which is cheaper than monthly. Prefer monthly? $7.99/mo. 14-day free trial.
For runners with a race on the calendar who need a plan that adjusts when life does.
Prices shown for your region. Your exact price is set by the App Store at checkout.
Blog
Aug 28, 2026
Running easy days too fast is the fastest way to plateau. Here is how to find your true aerobic pace using VDOT, heart rate, and the talk test.
Aug 26, 2026
Flat, windy, and full of great races — the Netherlands is an ideal place to run your first marathon. Here's how to think about the build-up.
Aug 25, 2026
A static plan is right exactly once — the day you download it. Here's why a plan that adapts to your sleep, soreness, and missed runs beats a fixed schedule.
