run tracker

Upcoming runs

Days are suggestions — any day that week counts, long run included.

Streak

✓

done upcoming strength race

Any day that week counts, long run included. Long runs need the full distance; easy and speed runs count at 80%. One missed easy run is forgiven. Tap the check to log today's run; tap again to undo.

If you raced today

5 km

Marathon

Last 4 weeks

Consistency

Easy Pace

Efficiency Factor

Injury Risk

Consistency — the plan only works if it happens; ≥90% of planned km is the single best predictor of arriving at race day ready.

Easy pace — average easy-run pace over the last 2 weeks vs the 2 before. Faster at the same easy effort means aerobic fitness is building, not just trying harder.

Efficiency factor — speed ÷ heart rate on easy runs. Pace can lie about effort; heart rate doesn’t. Drifting up ~1–2% a month is textbook base building.

Injury risk — most running injuries are ramp errors: load jumping past ~130% of your recent norm. Cutback weeks exist to keep this green.

Weekly volume & training load

Load = session RPE × duration (min), summed per week (Foster sRPE). Where you haven’t set an RPE, it’s estimated from average HR.

Run log

what does RPE mean?

RPE 1–2 · Very easyFull conversation, no strain

RPE 3–4 · EasyConversational — target for easy runs

RPE 5–6 · ModerateShort sentences only — marathon-pace feel

RPE 7–8 · HardA few words at a time — intervals

RPE 9–10 · MaxCan’t talk — race finish / all-out

Date	Run	KM	Time	Pace	HR	Effort (RPE)

Logged runs, RPE edits and reclassifications are stored locally and persist between sessions. Click a chip to set RPE; click again to clear. Use the Run column to reclassify a run (e.g. Evening Run → Long Run) — the easy-pace and efficiency stats follow.