Runiva
Pick a race goal, training days, and current level. Runiva builds a VDOT-based plan with paces, route-ready workouts, readiness adjustments, and coach notes after your runs.
Race block · Week 7 of 14
Amsterdam Half Marathon
67 days out
Elevation
+38m gain
Coach note
Your last two tempos both showed a pace fade in kilometers 6–8 — matching the climb at the midpoint of each route. Today's route avoids that section. Hit your target through km 5, then push to 4:48 on the flat finish. Readiness is high (82) so there's room to run the back half honest.
Tue · Tempo progression
8.4 km at 4:55/km
Thu · Intervals
7.2 km at 4:18/km
Sun · Long run
18.0 km at 5:52/km
Mon
Easy
Tue
Tempo
Wed
Thu
Int
Fri
Sat
Sun
Long
Try the plan builder
Pick a goal and Runiva shows the kind of week it will build: paces, route-ready workouts, and a clear adaptation note.
Race goal
Runs per week
Current level
Sample week
10 weeks · 10 km goal · Intermediate
82
ready
Easy route
6.0 km · route ready · 5:55/km
Tempo
8.0 km · route ready · 5:05/km
Recovery
6.0 km · route ready · 5:55/km
Long run
10.0 km · route ready · 5:55/km
Coach note
Start with controlled easy volume, keep the quality day precise, and protect the long run. If readiness drops below 60, Runiva will reduce intensity before the week compounds.
4-18
week adaptive blocks
5K-M
race distances
24/7
plan monitoring
0
route planning taps
The Problem
Every serious runner has tried the alternatives. Here's where they fall short.
The old way
Rigid. Doesn't know you missed Tuesday because your knee flared up. Doesn't know you're running in a new city this week. Doesn't adjust when your long run goes sideways.
With Runiva
Runiva adapts. Missed run? The remaining week reshuffles. Low readiness? Intensity drops. The plan bends so you don't.
The old way
Good for logging. Not good for telling you what pace to actually target on Thursday's workout, or whether this week's load is building you up or breaking you down.
With Runiva
VDOT-calibrated targets. Every run has a specific pace range with a purpose — easy, aerobic, tempo, threshold, or interval — grounded in your current fitness.
The old way
$200–$500/month for a weekly check-in and a plan that still doesn't know you're tired today, or that there's a hill at kilometer 6 on your usual loop.
With Runiva
$9/month. Daily adaptation, post-run AI notes, live pacing, and automatic routes — without waiting for a Saturday email.
Methodology
Runiva isn't a vibes engine. The plans, paces, and adjustments are built on training models that have been studied, published, and used by elite coaches for decades.
Easy, marathon, threshold, interval, and repetition paces are derived from your most recent race or time trial — the same method Jack Daniels has used to calibrate elite athletes.
Jack Daniels, Daniels' Running Formula (3rd ed.)
Chronic training load, acute training load, and form (TSB) are recomputed every day from your completed sessions to surface when to push and when to pull back.
Banister training-impulse model · Skiba performance manager (2008)
Runiva watches missed runs, pace drift on intervals, and HRV / resting-HR signals when available, then rewrites the remainder of the week before the next workout starts.
Applied principles from sports-science literature — no clinical claims
Training does not become more effective simply because it makes you more tired. Effectiveness is what matters.
How it works
01
Race distance, target date, weekly availability, and one recent performance. That's enough to build from.
02
VDOT sets your exact pace zones. The plan generates 4–6 runs per week, structured around your race timeline and recovery.
03
Open the app before you leave. Your route is already there. Ghost pacing keeps you on target through every interval.
04
AI coach note after each run. Readiness monitoring adjusts intensity. Missed runs restructure the week automatically.
Product
Each part of Runiva feeds the next decision: training plan, route, workout execution, run recap, and next-week adjustment.
Runiva turns your race goal, recent performances, and available training days into a 4–18 week plan with exact pace targets — not a generic template.
Every planned run opens with a ready-to-run loop from your current GPS location, matched to the workout distance. No route planning required.
Sleep quality, soreness, motivation, resting heart rate, and recent training stress adjust the plan before overreach turns into an injury.
After each run, the coach reads your pacing data, route elevation profile, target adherence, and fatigue trend to give feedback that's specific to that workout.
During a workout, your target pace and current gap stay visible in real time — so intervals have a purpose, not just a start and stop.
Runs from your phone, Apple Watch, or Garmin flow into a single history. Runs sync later when signal is poor — nothing is lost.
How it compares
Strava logs your runs. Garmin tracks your heart rate. A coach calls on Saturday. Runiva is the system that ties training decisions together — every day, before every run.
| Generic planDownloaded PDF or blog template | Strava / GarminLogging and segments | Human coach$200–$500/month | Runiva Pro$9/month | |
|---|---|---|---|---|
| Pace targets set to your current fitness | – | – | ||
| Adapts when you miss a run | – | – | ||
| Responds to how you feel today | – | – | Weekly email | |
| Route ready before you leave the house | – | – | – | |
| Live pace feedback during workout | – | Segments only | – | |
| Post-run analysis in plain language | – | – | ||
| CTL / ATL / TSB fatigue modeling | – | – | Manual |
Generated route
18.0 km long run
Constraints
Loop · low traffic · flat finish
Routes
Route generation is part of the workout, not a separate chore. Easy runs, tempos, long runs, and intervals get different route preferences.
See route detailsPricing
Free
For starting structured training without committing to a race block.
Pro
For runners with a race on the calendar who need a plan that adjusts when life does.
Pick your distance
Each plan is rebuilt around your VDOT, your weekly volume, and the days you actually run.
Start
Tell us your race. Get a plan calibrated to your fitness. Open your first route before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime