October 10, 2026

Our new plan engine: a running plan that fits you better

A build-up that starts from what you run today, workouts that match your level and goal, better safeguards in the plan builder, and new types of training. Find out what happens to your existing plan.

Good news! Over the past few months, we've been working hard behind the scenes on one thing: helping you run even better. We talked with running coaches, read all of your feedback, and used it to build a completely new plan engine. Starting today, it calculates your running plan.

The new engine looks more closely at what you already run, picks workouts that match your level and goal, and lets your paces grow with your fitness. We're also recalculating existing plans. If you've already started working with your plan, it stays exactly as it is. You'll find what that means for you at the end of this article.

At a glance:

Weekly volume: your plan starts from what you run today and builds up safely, with regular recovery weeks.

Workouts: quality sessions that suit your level and the number of days you train, and paces that grow with you.

Plan builder: clear messages when your goal asks too much, with concrete options.

New workouts: including a test run, fartlek, hill training, and a short workout in race week.

Weekly volume that starts from what you run today

This might be the part we're proudest of. The foundation of any plan is how much you run each week. The new engine builds that up from your situation: your current weekly volume, your longest run in recent weeks, and the number of days you want to train.

No step back. If you already run a fair number of miles, your plan starts there instead of at a default value. If you're in pain right now, your plan builds up extra carefully instead.

Safe growth. Your weekly volume grows gradually, by about 10% or 1 km0.6 mi a week. If you don't run much yet, it grows in small, steady steps, never more than 30% a week.

Recovery weeks. Your plan includes an easier week at regular intervals, so your body can absorb the training. If you start with low mileage, you'll first get a repeat week after a few build weeks: the same as the week before, before your plan keeps growing. If you had an injury in the past year, your plan grows a bit more cautiously and gives you recovery weeks more often.

Standards by distance and level. Your long run grows to a length that fits your race distance and level. It's usually no more than 60% of your weekly volume. For a marathon, it lasts at most 3 hours at an easy pace, because time on your feet is what counts.

We determine your level from your weekly volume, the number of runs per week, and your longest run:

Level	Weekly volume	Also
New runner	less than 5 km3.1 mi	or not yet 30 minutes without stopping
Beginner	5 km3.1 mi to 15 km9.3 mi
Recreational	15 km9.3 mi to 30 km18.6 mi	at least 2 runs a week
Advanced	30 km18.6 mi to 50 km31.1 mi	at least 3 runs, longest run of 10 km6.2 mi or more
Experienced	50 km31.1 mi or more	at least 4 runs, longest run of 16 km9.9 mi or more

Workouts that match your level and goal

Not everyone needs the same workouts. Each week, the new engine picks what suits your level, your goal, and your number of training days.

An easy start. Most plans begin with 2 weeks without hard workouts, so your body can adjust first. If you're advanced or experienced, have a PR from the past 6 months, and no injury, you start with faster workouts right away.

Quality by level. New runners and beginners mostly get easy runs. The more days you train and the higher your level, the more and harder quality sessions you get. If you're a recreational runner training 2 days a week, your plan can include a faster workout every other week.

Leveling up is already in your plan. If you move up to a higher level during your plan, you'll see from the start in which week your first light speed session begins, such as a short fartlek.

Paces that grow with you. If your plan uses a PR or a test run, your paces step up as you get fitter, each time at the start of a new block. In Week explanation, you'll see your VDOT for each week, and in a step week the line Your paces are going up. That's an expectation, not a measurement: if the new paces still feel too hard after a few workouts, feel free to stick with your previous ones.

A realistic goal. Your plan shows the time you're working toward with this training. If your goal is within that range, you'll see within reach. If your goal is still too fast, you'll see the time your plan trains toward.

Better safeguards in the plan builder

When you create your plan, the plan builder keeps an eye on things. It never blocks you, but it tells you honestly when your plan asks too much.

Your long run up front. While planning, you'll see how long your longest run will be with the number of weeks and days you choose.

A clear status. If your plan is tight, below our recommendation, or very ambitious, you'll see why. For example, because your long run won't get long enough in the weeks you picked, or because you want to go from (almost) no running to a marathon in one plan.

What you can do. Below the message, you'll find concrete options, such as choosing more weeks, adding a training day, or starting with a shorter race as a stepping stone.

A check on your input. If your PR is much faster than your weekly volume would suggest, the plan builder asks whether that's right. Choose That's right, I'm running less now, and your plan starts from what you run now and then builds back up faster.

Fewer choices up front. You no longer choose a training method or a number of base weeks: the build-up follows from your situation and your goal.

New workouts in your plan

And now for the fun part: more variety in your plan! The new engine includes types of training your plan didn't have before. These are the highlights.

TuesdayExample

Easy run

5 min walk

30 min by feel

3.8 km2.3 mi35 min

tip

A test run after the run-walk block

Starting with a run-walk starter block? At the end of it, you run your first 30 minutes without stopping. That run is your test run: keep it truly easy, and afterward enter in your feedback how far you got and how it felt. We use that to calculate paces for the weeks ahead. Until then, you run by feel. If the test run doesn't work out, you can redo it later during an easy run of 20 to 40 minutes without stopping. You need an account to enter your result.

TuesdayExample

Fartlek workout

10 min warm-up

Repeat 5x:

3 min brisk

1:30 min jog

4 min cool-down

5.7 km3.5 mi36 min

tip

Fartlek, by feel

In a fartlek, you alternate easy running with brisk stretches, without checking your watch. That's why the card shows no pace; you'll find a guideline in the tip. The light version is an easy run with a few brisk stretches that helps you get used to running faster. The full fartlek is a proper quality workout.

WednesdayExample

Hill repeats

10 min @ 6:10 min / km9:50 min / mi

Repeat 8x:

1 min at 5K effort

1 min jog @ 6:10 min / km9:50 min / mi

5 min @ 6:10 min / km9:50 min / mi

5.6 km3.5 mi31 min

tip

Hill training, if you want it

Have a hill or slope nearby? Then turn on Include hill sprints and hill repeats under Advanced options. You'll get short uphill sprints during an easy run and sometimes a workout of uphill repeats. Hill training starts at the recreational level; the option only appears if your plan will actually include hill workouts. You'll also find it under Edit plan.

MondayExample

Short sharpening workout

10 min @ 6:00 min / km9:35 min / mi

Repeat 5x:

2:30 min @ 4:45 min / km7:40 min / mi

2:30 min jog @ 6:00 min / km9:35 min / mi

3 min @ 6:00 min / km9:35 min / mi

6.8 km4.2 mi38 min

tip

Sharp on race day

During your taper, you get one short sharpening workout with much less work than in your hardest weeks. In race week, a few days before your race, you do an easy run with a few short pickups. That keeps your legs sharp without tiring you out. You get these sessions from the recreational level up.

SaturdayExample

Long run +

Run: 107 min @ 5:45 min / km9:15 min / mi

Last 2 km at race paceLast 1.2 mi at race pace @ 4:45 min / km7:40 min / mi

19.0 km11.8 mi1h47

tip

Long run with a fast finish

If you're training for a longer distance, such as a half marathon or marathon, you'll sometimes run the last part of your long run at marathon pace or race pace. That way, you practice holding your pace on tired legs.

MondayExample

Half marathon pace run

10 min @ 6:05 min / km9:45 min / mi

Repeat 3x:

1.5 km0.9 mi @ 4:45 min / km7:40 min / mi

2:30 min jog @ 6:05 min / km9:45 min / mi

3 min @ 6:05 min / km9:45 min / mi

7.8 km4.8 mi41 min

tip

At your own race pace

In the final weeks before your race, you'll train more often at the pace of your own distance, from 3K pace to half marathon pace.

What happens to your existing plan

We're converting existing plans to the new engine, except plans you've already started working with (see below). A converted plan stays, with the same link and the same settings: your goal, your training days, and your load. Only the workouts are recalculated. For a plan that's in progress or hasn't started yet, your race date and the number of weeks stay the same.

Already checked off, edited, or moved workouts, or added feedback? Then we leave your plan exactly as it is, with all your check-offs, changes, and feedback. You just keep training with the plan you know.

You'll see it in your plan. If you're signed in, your plan is in progress or hasn't started yet, and we converted it, you'll see We've improved your plan. above your week overview. You can dismiss the message.

Attached routes. If the new plan still has a run on the same day, your route stays attached to it. Otherwise, we remove the link. The route itself stays saved in your routes.

Calendar. If you added your plan to your calendar, you'll see the new plan the next time it refreshes.

Finished plans. Plans that have already ended are recalculated too, unless you'd already started working with them. You won't see a message there.

Make changes without losing the weeks you've run

After the conversion, you can adjust your plan just as before. If you change your settings later, for example by adding a training day or choosing a different target time, the weeks you've already run stay as they are. Only the rest of your plan is recalculated, starting from the current week. Checking off workouts doesn't change your plan.

Did we leave your plan unchanged because you were already working with it, and do you change your settings later? Then we'll recreate your plan with the new engine. You'll be asked to confirm first, because your check-offs and feedback will be cleared.

Curious what your plan looks like now? Open your plans or create a new plan at runculture.com/plan/personal.

We'd love to hear what you think: your feedback helped shape this version, and it will keep doing so. Happy running!