How does the coach choose my target time?

It starts from your PBs, your recent volume and the weeks you have left, then suggests a time with a range depending on how your build-up goes. You can go with it, or pick another one.

Does this work for a 5K too?

Yes: pick the 5K as your goal. The workouts change, the method stays the same.

No. You enter your key numbers by hand in two minutes, and you can log a completed workout in a few seconds. If you have a watch, your runs come in automatically.

10K plan

Shave minutes off your 10K.

Under 50, under 45, or simply running the whole thing: Runayo suggests a realistic time based on your PRs, then builds the workouts to get you there, week after week.

Build my plan See how it works

With or without a watch. All you need is a mobile number, no password.

Paris 10K · week 5 of 10

VO2max, 6 × 1,000 m

Duration

58 min

Distance

11,2 km

Effort

8/10

058 min

Z2Warm-up 20 min easy 5:40–6:05 /km
Z56 × 1,000 m VO2max 4:30–4:36 /km, 2 min jog recovery
Z2Cooldown 10 min easy 6:10–6:40 /km

Jog the recovery, don't walk it. Last rep as fast as the first.

— coach

Your goal

Pick your target time.

For each time: the pace, splits, starting level, your paces and three workouts.

Getting started

Three steps, and your plan is ready.

Set your race and date
A 10K, a 5K, your date, the time you're aiming for. Your coach tells you if it's realistic, and why.
Tell your coach where you're at
Your PRs and your recent volume, entered by hand or synced from your watch: the plan adjusts to your real paces.
Run, your coach analyses it
Every workout you do is compared to the one that was planned: your paces, your consistency, what needs adjusting.

The logbook

What your coach does for you.

Tip3:48:005:24 /km · between 3:42 and 3:56 depending on your training · 4 runs per week

A target time, backed by data

Before you set your goal, your coach suggests a realistic time and how many runs per week, with the reasoning behind it. Take it or leave it.

Paris Marathon

Sun 11 Apr 2027 · 3:50:00

185 days

A plan all the way to race day

It starts whenever you want, today or Monday. Each week is built at the end of the previous one, based on what you actually ran.

5 km	Estimated	21:00
10 km		43:12
Half marathon		1:36:40

Z1Z2Z3Z4Z5

Your runner profile

Personal bests, recent volume, HR max, pace and HR zones: fill them in by hand or from your watch, and tweak them whenever you want.

Questions

What runners ask us.

How does the coach choose my target time?: It starts from your PBs, your recent volume and the weeks you have left, then suggests a time with a range depending on how your build-up goes. You can go with it, or pick another one.
Does this work for a 5K too?: Yes: pick the 5K as your goal. The workouts change, the method stays the same.
Do I need a watch?: No. You enter your key numbers by hand in two minutes, and you can log a completed workout in a few seconds. If you have a watch, your runs come in automatically.

Your next PB starts with a plan.

Watch or no watch, a mobile number is enough.

Build my plan