Does the plan take my age into account?

Yes: your age is part of what the coach looks at to build your plan, along with your volume, your PBs and what you tell it.

I also want to train for a race.

Pick a road race or a trail race as your goal: the plan will run all the way to your race date, with the same care.

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 on their own.

Running after 50

Running after 50, at your own pace.

Recovery changes, the drive doesn't. Runayo builds your plan from what you actually run, age included, keeps your rest days, adds strength work, and adapts when your body says stop.

Build my plan See how it works

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

Back in shape · week 4 of 10

Easy run, 40 min

Duration

40 min

Distance

6,0 km

Effort

4/10

040 min

Z2Warm-up 10 min easy 6:40–7:20 /km
Z2Block 25 min easy 6:20–6:50 /km
Z1Cooldown 5 min walk

Keep it easy today, so you're fresh on Saturday.

— coach

Getting started

Three steps, and your plan is ready.

Say what you want
A race to prepare for, a comeback, or just staying fit. And whatever your coach needs to know, in your own words.
Share your baseline
Your age, your PBs, your recent volume: enter them by hand or sync your watch. The plan starts from you, not from an average.
Run, recover, tell your coach
Feeling tired, a niggle, a busy week: note it, and what comes next takes it into account.

The logbook

What your coach does for you.

Busy weekHigh fatigueTravelingNew days

Week 12: Monday to Thursday in Lyon.Readapt week 12

Your plan follows your life

A busy week, a tight calf, a trip away: just log it and the following weeks adjust. Moving a workout takes one tap.

Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
Side plank3 × 30 s per side · 30 s rest

Strength work, movement by movement

Every strength session lists its moves, sets, tempo and rest, and each move has its own card: how to do it, the mistakes to avoid, and a figure showing you the way.

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.

Does the plan take my age into account?: Yes: your age is part of what the coach looks at to build your plan, along with your volume, your PBs and what you tell it.
I also want to train for a race.: Pick a road race or a trail race as your goal: the plan will run all the way to your race date, with the same care.
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 on their own.

Your next mile starts with today's training.

Watch or no watch, a mobile number is enough.

Build my plan