22 · FITLive✦ AI
Train at the right pace. Every single run.
Enter one recent race and your goal. Get exact easy, threshold, interval, and rep paces, plus a week-by-week plan that builds to your race date.
5K to ultra. Real sports-science paces, not guesswork.
Free · Every tool unlocked · No card
Run Coach
Live in your account
Most runners run their easy days too hard and their hard days too easy. Run Coach hands you the exact pace for every run.
§ How it works
01Enter a recent race
Pick a distance and time and Run Coach computes your Daniels VDOT, a validated fitness score, then sets your easy, threshold, interval, and rep paces to the second. No race yet? Start at a beginner score and sharpen it later.
02Pick your goal and your week
Choose your race distance and date, how hard you want to go, and how many days a week you can train. The engine lays out a base-build-peak-taper block with progressive overload and deloads.
03Run this week, log it, ask the coach
See this week's sessions with a target pace per run. Log what you actually ran, and the AI coach reads your week and tells you what matters and what to watch for.
Most runners run their easy days too hard and their hard days too easy. Run Coach hands you the exact pace for every run.
§ Related tools · these read this one, and this one reads them
§ Try it yourself · no signup, just play
Use Run Coach right here. No signup, no card.
Like it? Save your work and get the AI Coach.
Sign up free§ Frequently asked
Where do my training paces come from?
From the Jack Daniels VDOT model. You enter one recent race (distance and time) and the engine computes your VDOT, a VO2max proxy, then derives your easy, marathon, threshold, interval, and rep paces in seconds per km. These are the same paces serious coaches prescribe, calculated from your actual fitness rather than a generic table.
I don't have a recent race. Can I still use it?
Yes. Pick the "I don't have one" path during setup and Run Coach starts you at a conservative beginner fitness score. Your plan teaches your body the paces, and you can log a race result later to sharpen everything.
How is the plan structured?
It is a periodised block: base (aerobic foundation), build (threshold work), peak (VO2max and speed), then a taper into race week. Volume grows week over week at a controlled rate with a deload roughly every fourth week, and the whole thing is sized to the number of weeks between today and your race date.
What does the "I also lift or train Hyrox" toggle do?
It puts the plan in hybrid mode, which trims run volume and pulls back one quality session per week so your legs have recovery headroom for lifting. The strength work itself lives in Gym Coach and Hyrox Planner; this toggle just makes the run plan strength-friendly.
Can it handle a marathon or an ultra?
Yes. Distances from 5K through marathon are built in, and you can enter any ultra distance in km. Ultra goals shift the plan toward time on feet, swapping a speed session for a second long run and capping intensity at threshold.
Will my plan and runs be saved if I close the browser?
Yes. Everything saves automatically to your browser, and Blacknave subscribers get cross-device sync so your plan and run log carry across devices.