22 · FITLive✦ AI
Your running plan should know about leg day.
Get exact VDOT paces and a plan that periodises all the way to your race, 5K to ultra. It is the only coach that eases off the week your Gym Coach hits a deload or your TDEE shows a cut.
Built on Jack Daniels' VDOT and real periodisation science. A deterministic engine owns every pace. The AI only explains the plan, it never guesses your numbers.
Free · Every tool unlocked · No card
Run Coach
Live in your account
Stop overtraining because two apps don't talk to each other.
How it works
01Tell it your goal and a recent race
Pick your distance and date and enter one recent race time. The engine 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.
02It builds a periodised plan to your date
Base, build, peak, taper, sized to the exact number of weeks between today and race day, with progressive overload and planned deloads. You arrive sharp instead of cooked, whether the race is a 5K or a 100K.
03It adapts every week to your whole training
Run Coach reads your Gym Coach sessions, your TDEE targets, your Body Comp trend, your Hyrox prep, and your logged runs, then eases the week off when a deload, a calorie cut, or a heavy leg day says it should. The AI coach explains every call.
Stop overtraining because two apps don't talk to each other.
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 freeFrequently asked
Do I need a Garmin or Strava?
No. Enter your runs manually or import your own GPX or TCX files straight off your watch or app. Your data stays yours, with no platform to connect and no lock-in. Run Coach never needs an account anywhere else.
How does it know about my lifting?
It reads your Blacknave Gym Coach. When your strength log shows a deload week or a heavy leg day, Run Coach automatically pulls back run volume and intensity so your legs recover. It does the same with your TDEE for a calorie cut, your Body Comp for your weight trend, and your Hyrox prep.
What distances can it plan for?
A 5K, 10K, half marathon, marathon, and any ultra distance you enter in km. The plan shifts its balance of speed and endurance to fit the race you picked, including capping intensity and adding time on feet for ultras.
Is the AI just making up my paces?
No. A deterministic engine computes every pace from your Daniels VDOT, so the numbers are repeatable sports science, not a guess. The AI only explains your week and the adaptations it made. It never invents your paces.
Is this for beginners or serious runners?
Both. At setup you pick casual, serious, or competitive, and the plan scales its volume and quality work to match. No recent race to enter? You start at a conservative beginner score and log a result later to sharpen everything.
Does it actually work with my strength training?
That is the whole point. Every other running app treats your runs as if they are the only training you do. Run Coach assumes you also lift or race Hyrox and builds one plan that respects all of it, so you stop digging a recovery hole you can't climb out of.