Runner toolkit
Tools
Pace, HR zones, nutrition, strength and race execution — tools that travel across plans.
Training zones
Pace Calculator
Race distance
Target finish time
Format: mm:ss for 5K/10K · h:mm:ss for half/full
Race pace
Your goal race effort
Enter time above
Threshold
Comfortably hard — 20–40 min max
Enter time above
Easy
Conversational, low effort
Enter time above
Long run
Relaxed, sustainable effort
Enter time above
Effort guide
Heart Rate Zones
Zone 1
123–136bpm
Zone 2
136–150bpm
Zone 3
150–163bpm
Zone 4
163–177bpm
Zone 5
177–190bpm
Fueling strategy
Nutrition
Nutrition is the most under-used performance tool in distance running.
Resilience
Strength
Two short sessions a week, kept consistent, build the durability that running alone cannot.
Execution plan
Race Strategy
Good race execution comes down to three things: arriving prepared, starting controlled, and knowing how to respond when it gets hard.
Weather Insights
Get proactive pace adjustments for hot or tough weather
Set your city to allow your coach to check the forecast before key sessions or long runs. If it's going to be unusually hot or humid, you'll get guidance on adjusting your pace and effort.
Integrations
Strava
Connect Strava to pull your recent activities into analytics.
Connect Strava to auto-fill distance and duration when you log a workout.