VDOT paces
Your recent race performance sets the pace ranges for your easy runs and harder sessions, using the VDOT training approach.
Jack Daniels, Daniels' Running Formula (3rd ed.)
A training plan that changes when your week does.
Runapt is an adaptive running app. It builds a plan with VDOT paces from a recent race time, draws a route for each session, and rewrites the week when a run does not happen.
The free plan covers 5K and 10K. No credit card. Or start on the web
You woke up tired on Tuesday, so the intervals and Wednesday’s easy run traded places.
- MonRest
- TueEasy run6 km
- WedIntervals8 km
- ThuRest
- FriTempo8 km
- SatEasy run5 km
- SunLong run16 km
What is in the app
- A plan from a race timeEnter a race, the date and the days you can run. Paces are set by VDOT.
- A route for the sessionA loop from where you are, at the distance the workout asks for.
- A recap after the runHow it compared with your last run of that type and your 30-day average.
- A week that movesTired, wrecked or two runs missed: the days ahead are adjusted.
The loop is drawn before you leave.
Easy, tempo, or long. From where you are standing. Route generation is live in the Netherlands and the United Kingdom.
Check your race goal before you sign up
Enter the race, the weeks you have, and your current mileage. The same engine that builds the plans tells you whether there is enough time.
Is your goal race realistic?
Free · no signup
Goal finish time (optional)
Computed by the same engine that builds Runapt plans — so this can never clear a race the plan builder would block.
The methods behind the paces
The plan uses published training models. You can look each one up.
CTL, ATL, TSB
Longer-term training and recent effort help put your current workload in context. Your training history informs the next week.
Banister training-impulse model · Skiba performance manager (2008)
A week that adapts
Missed sessions, workout feedback, and daily readiness help Runapt adjust the training ahead.
Applied principles from sports-science literature, with no clinical claims
Plans for 5K to marathon
Free for 5K and 10K. Pro for the half and marathon.
Pro adds adaptive adjustments, the coach, and the fatigue model. 14-day free trial.
Why I built Runapt
I’m Rico, the founder of Runapt. I’m building it in the Netherlands for the kind of training that happens around work, travel, and everything else life brings.
The idea is simple: your plan should respond to the running you actually do. Bring your training, your routes, and your progress together, and make the next run easier to get out for.
Rico Vossestein · Founder of Runapt
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web