Paceflow: AI Running Coach

Train smarter, not harder. Paceflow generates a personalized running plan based on YOUR personal best, current weekly distance, and training days — with exact paces for every single workout.
Enter your PB and Paceflow instantly calculates all your training zones: easy, tempo, intervals, race pace, recovery. Set your goal distance and target time, and get a plan built specifically for your fitness level.
YOUR PLAN ADAPTS TO YOU:
Your training plan isn't static — it responds to how you actually train. Skip a workout? The plan adjusts, making the next sessions easier to get you back on track. Ran more than planned? Paceflow recognizes your effort. Reschedule workouts freely — move them to days that work for you. The plan evolves with your life, not against it.
PERSONALIZED FROM DAY ONE:

Your PB determines all training paces — no generic zones
Current weekly km sets your starting volume — no impossible first week
Number of training days shapes your schedule — 3 days or 6 days, it fits
Goal validation tells you if your target is realistic, a stretch, or too aggressive

TRACK EVERYTHING:

Race day countdown — always know how many days until your goal
Weekly volume charts — see your km trend week by week
Completion stats — workouts done, total distance, average pace
Consistency tracking — stay accountable with your training streak
Phase overview — know exactly where you are: Base, Build, Peak, or Taper

SMART FEATURES:

Adaptive coach — skip a workout and the plan adjusts difficulty
Reschedule any workout to a different day
Structured workouts: warmup, intervals, tempo, cooldown — all with pace targets
Track each run with distance, duration, and how it felt
Strava auto-sync matches your runs to planned workouts
Export to Garmin, COROS, or Suunto as .FIT files with pace alerts

BASED ON SCIENCE:
Training paces are calculated using the VDOT system by Jack Daniels, the gold standard in running science. Your plan follows proven periodization: base building, threshold development, peak training, and taper.
100% FREE:
No premium tier. No subscription. No ads. Every feature is available to everyone.
Built by a runner, for runners.