A personalized, adaptive running training plan
A plan that re-plans itself from your current fitness, instead of a schedule you fall off in week two.
Most running plans are a static grid: written once, printed as a PDF, and blind to what you actually do. Miss a week to a cold, have a breakthrough tempo run, or wake up with a sore Achilles, and the plan doesn’t care; Tuesday still says “6×800 at 3:45.” A genuinely personalized training plan for running works the other way around: it looks at your recent runs, your fatigue and how you feel, and rebuilds the coming days from where you actually are, not where a template assumed you'd be.
Fixed plan vs. adaptive plan
- Fixed plan: paces are set on day one from a goal time you hope to hit. If your fitness is different from the assumption, every session is slightly wrong for the whole block.
- Adaptive plan: paces are derived from your measured fitness and updated as it changes, so easy is genuinely easy and threshold is genuinely threshold, today.
How TERUN adapts your plan
TERUN is an adaptive coach built around four moving parts:
- Fitness estimate from real data. It fits your pace–heart-rate relationship from steady segments of your runs, reads off threshold pace, and converts that to a predicted race time. It’s smoothed over roughly three weeks so it moves sensibly, not on one lucky Parkrun.
- Floating target paces. Every workout is paced from that estimate. Get fitter and your paces tighten automatically, so you never re-enter a goal time.
- Weekly reconciliation. It compares the planned week against what you actually ran (done, different, missed or extra) and re-plans from your true state instead of assuming compliance.
- Fatigue & readiness gating. Runs, cross-training and strength all pay into one fatigue account, and a daily check-in (“any pain? how do the legs feel?”) can soften or swap today’s session. Hard days only land when you can recover from them.
The part most apps skip: TERUN also projects your trajectory to race day. If your current curve won’t reach your goal, it tells you, and suggests a target you can actually hit, instead of quietly setting you up to fail. See is my race goal realistic?
Build one from your own data
Connect your running data (or add runs manually), pick a race and date, and TERUN builds a periodized base → build → peak → taper plan that keeps adapting as you train.