Stage 1 of 5
What brings you here?
Training for a race
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Want to start running
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Coming back from a break
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Want to get faster
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Stage 1 of 5
How do you feel about your running right now?
Strong and confident
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Pretty good
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Neutral
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Honestly, not great
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Stage 1 of 5
Where should we send your plan when it's ready?
We'll email your personalized training plan directly.
By continuing, you agree to our Privacy Policy and Terms of Service
Stage 2 of 5
What's your goal?
Finish my first 5K
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Run a faster 5K or 10K
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Finish a half marathon
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PR my half marathon
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Finish a full marathon
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PR my full marathon
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Stage 2 of 5
When is your race or target date?
No event yet, just want a plan
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4 - 8 weeks
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9 - 12 weeks
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13 - 16 weeks
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17+ weeks
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Stage 2 of 5
What result are you aiming for?
Just finish and feel good
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Finish without walking
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Beat a previous time
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Hit a specific time goal
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Stage 3 of 5
How much are you running right now?
Just getting started (0 - 2 runs/wk)
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Building up (2 - 3 runs/wk, 10 - 15 mi)
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Consistent (3 - 4 runs/wk, 15 - 25 mi)
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Solid base (4 - 5 runs/wk, 25 - 40 mi)
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High volume (5+ runs/wk, 40+ mi)
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Stage 3 of 5
What's the longest run you've done in the last 4 weeks?
Haven't run yet
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1 - 3 miles
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4 - 6 miles
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7 - 10 miles
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11 - 13 miles
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14+ miles
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Stage 3 of 5
How long have you been running consistently?
Less than 6 months
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6 - 12 months
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1 - 3 years
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3+ years
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Stage 3 of 5
What's your comfortable easy pace?
I don't know yet
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Slower than 12:00 /mi
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10:30 - 12:00 /mi
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9:00 - 10:30 /mi
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8:00 - 9:00 /mi
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Faster than 8:00 /mi
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Stage 4 of 5
How many days per week can you train?
3
days
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4
days
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5
days
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6
days
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Stage 4 of 5
How much time do you have for your longest run?
45 minutes
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60 minutes
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90 minutes
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2 hours
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No limit
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Stage 4 of 5
When do you want your long run?
Saturday
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Sunday
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A weekday
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Stage 5 of 5
How does your body usually feel after a hard run?
Fresh within 24 hours
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Back to normal in 48 hours
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Takes about 72 hours
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More than 3 days to recover
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Stage 5 of 5
Anything we should work around?
Select all that apply.
Knee issues
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Shin splints or calf tightness
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Hip or IT band
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Achilles or plantar fasciitis
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Nothing, all good
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Almost there.
One last step before we build your plan.
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You're in! Your custom running plan is being built.
Check your inbox at
We'll send your plan within 24 hours.
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