Plan check
Is your training plan right for you?
Show us the plan you follow now, from an app, a book, a club or a coach, and tell us where you are. A coach reads it for you: whether it fits, what they would change and why, and what they would want to see in your runs before being sure.
A coach who reads your runs
This read rests on what you told us. Runsense coaches you from your actual runs: it reads every run from your watch, builds your plan around the running you do now and the days you have, and adjusts it every week as your running changes.
How a coach reads a plan
A plan is written for the runner its author imagined. A coach reads it against the runner in front of them, so the same plan can be right for one person and wrong for the next. These are the questions a coach asks, and the ones a read here answers for you.
Does week one start where you are?
The first weeks should look like the running you already do. A plan that opens well above your current week asks for a jump before the training has begun. The base building guide covers what to do when it does.
How fast does it climb?
Coaches raise training in small steps, usually two or three weeks up and one lighter. A plan that adds distance and hard sessions every week with no lighter week is climbing fast. More in the progressive overload guide.
Is the long run within reach?
Each long run should be sized against the running you do now. Set the plan's first long runs beside your longest run of the last month: a big gap is where a plan stops fitting. The long runs guide explains how they build.
How many hard days, and where?
Most of a runner's week is easy, with hard sessions spaced so you arrive at each one ready for it. Count the sessions at race pace or faster each week, and look at what sits the day before and after them. The easy and hard mix guide covers the balance.
Does it fit the days you have?
A plan that asks for six days from someone who has four leaves you choosing what to drop every week. A coach fits the plan to the days you can run, not the other way round.
Do the goal and the time to it fit?
The goal, the race date and where you are today have to fit together. When the gap is too wide for the weeks left, a coach changes the goal or the timeline, not only the plan. The race goal guide covers how to set one.
Who wrote it matters less than who it is for
Plans from good coaches, books and apps fit some runners and not others. A read tells you which you are. Following a plan from an app or a book? Here is how to tell whether your Runna, Garmin Coach, Nike Run Club or Hal Higdon Novice 1 plan is too hard, or whether Couch to 5K is ahead of you.
Questions
Is the plan check free?
Yes. It runs here in your browser, and you need no account.
What do I need for a read?
Your plan, pasted as text or uploaded as one PDF or up to six screenshots or photos, and answers to seven short questions about the running you do now.
Can it read a plan from an app?
Yes. Take screenshots of the weeks in the app and upload them, or copy the weeks in as text.
Do you keep my plan?
No. We keep nothing you type or upload here.