I live in a flat city with no hills. Does this still make sense?

Yes. Tell your coach and he'll work with it: repeated short hills, stairs, treadmill incline, strength work for the downhills. Real elevation gain only where you can actually get to it.

Does the plan account for my race's elevation gain?

Yes: distance, elevation gain and technicality all feed into how your plan is built, along with an indicative profile of your race.

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.

Trail plan

Train for your trail race, even in the city.

You can't build elevation gain on flat ground, but you can prepare for it. Runayo builds your plan around your race and the terrain you actually have nearby: hills, stairs, leg strength work.

Build my plan See how it works

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

Trail des Templiers · week 8 of 16

Hills, 8 × 2 min

Duration

1 h 02

Distance

9,5 km

Effort

7/10

01 h 02

Z2Warm-up 20 min easy 6:00–6:40 /km
Z48 × 2 min threshold, 2 min jog recovery
Z2Cooldown 10 min easy 6:20–7:00 /km

Short steps on the climbs, eyes up ahead. Stay loose on the descents.

— coach

Getting started

Three steps, and your plan is ready.

Tell us your race
Its date, its distance, its elevation gain, its technicality. The plan talks time on feet, active hiking and downhill running.
Tell us where you train
Hills nearby, a few inclines or just flat ground: your coach prescribes what you can actually do where you are.
Run, your coach adjusts
Your runs line up against the planned workouts, and each week is built from the one before.

The logbook

What your coach does for you.

you are here

StartIndicative profile, based on elevation gain42 km

Road or trail, one logbook

For a trail, the plan talks elevation gain, time on feet and power hiking, based on your race profile.

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.

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.

Questions

What runners ask us.

I live in a flat city with no hills. Does this still make sense?: Yes. Tell your coach and he'll work with it: repeated short hills, stairs, treadmill incline, strength work for the downhills. Real elevation gain only where you can actually get to it.
Does the plan account for my race's elevation gain?: Yes: distance, elevation gain and technicality all feed into how your plan is built, along with an indicative profile of your race.
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 race has its D+. So does your plan.

Watch or no watch, a mobile number is enough.

Build my plan