Training clarity for runners

Understand your fitness.
Know what to work
on next.

Turn your running history into personal training zones, a clearer picture of your fitness, and a plan you can follow.

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Built by an Olympian. Works with Garmin, Polar, Suunto, COROS and Strava history.

Demonstration data · illustrative runner

Previous activity · Fri 18 Sept

LT2 Threshold

Distance

14.8 km

Duration

55:53

Avg pace

3:47 /km

Avg pulse

157 bpm

Pace & pulse over distancePacePulse

PacePulse

0 km7.414.8 km

Tap the chart to read a point

Coach readA run with some work around both LT1 and LT2.

What happened

Around 23 of 56 minutes sat in your LT1 and LT2 pulse ranges. At LT2 pulse you held 3:18/km, close to your rolling threshold pace. The rest was steady and recovery running.

Recovery 16 minSteady 17 minLT1 9 minLT2 14 min

Your latest sessions

Select a run to read it

Next key session · Fri 18

Fri 18 Sept

Aerobic Power · 10 × 0.4 km

PM · 15.6 km · 175+ bpm · 2:41–2:55 /km

View session →View →

Every run is read by pace and pulse against your zones. A short coach read says what the session was, and the next key session is already lined up. Select a run above to see its read change.

How it works

Three questions every runner asks. RunZones answers them from your own running.Three questions
every runner asks.

Swipe →

“What is my training doing?”

Every run you've done is read by pulse and pace and sorted into five training zones. You see minutes per week in each: your weekly dose, not just kilometres.

Recovery226 m

Steady aerobic136 m

LT150 m

LT238 m

High intensity17 m

Minutes per week · rolling 4 weeks

“Am I moving towards my goal?”

Fitness is read as pace at a comparable effort: the same pulse, a faster pace. That feeds a fitness trend and sits beside your recent best efforts, so you see real change, not just race day.

Pace at 142–157 bpm

4:00 /km

best 3:47 · 17 Aug

Best 5K · last 4 wks

15:26

observed · Sun 6 Sept

“What should I do next?”

An 8-week block gives each week a shape and each session a job, with target pulse and pace taken from your zones. Today's session is always clear.

Fri 18 · PM · Week 2 of 8

Aerobic Power · 10 × 0.4 km

Relaxed speed, not strain. Stop a rep early if form goes.

Target 175+ bpm · 2:41–2:55 /km

LT1 · first threshold

The effort where breathing first deepens but stays controlled. Marathon-type work. For this runner: 158–165 bpm.

LT2 · second threshold

The hardest pace you can hold for roughly an hour. Above it, fatigue arrives fast. For this runner: 166–174 bpm.

Zones · read, not calculated

Ranges come from pulse and pace you have actually held across many runs, not a percentage of an estimated maximum.

A · Understand your fitness

See what your running is building.

The Fitness page reads real sessions, not your plan. Rolling windows ending today show where your time goes, the pace you hold at each pulse, how that changes, and what your recent efforts prove.Read from real sessions, not your plan. Rolling windows ending today.

DATA WINDOW

Last 56 days · 88 runs · 3,554 pulse min

1 · What you're doing

Current recipe

Minutes per week in each pulse zone · rolling 4 weeks ending todayMinutes per week in each pulse zone

1W4W8W

LT2 · 8% of pulse time

166–174 bpm

3:18–3:23 /km at this pulse · last 40 days

The second lactate turn-point: the hardest pace you can hold for roughly an hour. The block is built to move this.

Rolling LT2 pace 3:18/km over the last 40 days. Best verified window: 3:11 (18 months).

Select a zone to see how it is read. Zone ranges are personal, taken from pulse and pace this runner has held across many runs.

B · Train with purpose

A plan with a reason behind every session.

The Block is an 8-week build with a shape. Each week has a planned dose across your zones; each session has a job, a target pulse and a pace range taken from your own evidence. Completed work is recorded against the plan.

The Block · 8 weeks · Week 2 of 8The Block · Week 2 of 8

Training dose

Weekly planned kilometres by zone · future weeks hatched

RECORDED

205.1 km

LT1 + LT2

477 min estimated

RecoverySteadyLT1LT2AP + VO₂

W2 · 131 km · illustrative planned distance by zone

Week 2 of 8 · 14 Sept–20 Sept

This week

131 km

10.3M

15.6T

13.4W

17.9T

33.5F

13.3S

27S

Distance by day · kmDone · colour = planned zone

LT1 + LT2 estimated

58 min

Completed

33 min

In progress · Sunday LT1 block still to come

Whole week

8 sessions · select one to expand

An illustrative long run combining steady aerobic running, an LT1 block and an easy finish. Distances change with the selected week.

27 km · Long RunTARGET PULSE 158–165 bpm

PlannedCompleted

Steady Aerobic17 km

LT18 km

Cool-down2 km

Main phase

Steady Aerobic → LT1

Pulse

158–165 bpm

Pace

3:27–3:34 /km

How to run it · Steady Aerobic is conversational. Move to LT1 without a surge and hold pulse, not pace, for the 8 km.

Conditions · Illustrative conditions: humid. Adjust effort to conditions and follow your own plan; this example does not change your zones.

Demonstration plan · pulse and pace targets come from this runner's zones

C · Track what changes

See progress beyond your latest race.

Readings come from your training evidence, week by week. Some go the right way, some hold, some drift. Seeing which is the point: you learn what your training is doing before a race tells you.

Aerobic efficiency

Pace at comparable effortPace at steady pulse

Weekly pace at 142–157 bpm · higher on the chart is faster142–157 bpm · weekly

4:00 /km

week of 14 Sept · provisionalprovisional

29 Jun27 Jul24 Aug14 Sep

Trend easing · 11 of 12 weeks supported. Best 3:47 on 17 Aug; the last two supported readings are slower. Gap on 7 Sept: only one qualifying run, so no reading rather than a guess.

LT1 and LT2 training pace

Threshold movement

What each threshold pace is doing across the block · faster is up

LT2 · goal 3:05

3:18 → start 3:10

LT1 · goal 3:25

3:29 → start 3:27

Two weeks in, both threshold paces read slightly slower than at the start of the block: LT2 8 s/km off its start, LT1 2 s. Training load and conditions can affect these readings. The dashed lines are the goals; the readings are the evidence.

Selected goal

Threshold development · LT2 at 3:05/km

Set at the start of The Block · no race attached

Start

3:10

Now · W2

3:18

Goal · W8

3:05

3:30now 3:18start 3:10goal 3:05

The goal stays fixed; the marker shows observed pace, not predicted progress. Six planned weeks remain with 361 min of LT1 and LT2 work estimated. RunZones shows what the readings do as that work is completed; it does not promise where they end up.

Community · rolling out

Your goals. A community behind you.

Share a session, explain how it went, and invite encouragement or advice from runners with relevant experience. Your goal and your zones travel with the post, so replies can be specific.

You choose what to share and who can see it.

Who can see this post

Signed-in RunZones members can see this shared post. It is not visible to anonymous visitors.

Also planned: performance and most-improved rankings, built on the same evidence. Sharing access is rolling out. Rankings are planned.

Aoife M.

Goal · Half marathon under 1:20 · Dublin, 25 Oct

All RunZones members

Sun · Long Run · 24 km with LT1

16 km Steady Aerobic · 6 km LT1 · 2 km cool-down

4:12 /km156 bpm avg

Steady felt easy for the first 16 km. In the LT1 block my pulse drifted from 161 to 168 over the last 3 km and I let pace go to hold it. Humid morning. Not sure I got the session right.

When pulse drifts above LT1 late in a long run, should I cap it by pulse and slow down, or hold the pace?

Dara K.· 2:38 marathon · replied

Cap it by pulse. Heat can raise pulse. Hold your prescribed effort and let pace adjust. One hot run does not redefine your fitness or zones; review it alongside the wider training evidence.

Illustrative post · sharing access varies

Stephen Scullion crossing the line at the Dublin Marathon 2019

The coach

“I read files the way I'd review a professional athlete's.”

Stephen Scullion ran the marathon for Ireland at the Tokyo Olympics. RunZones is built on the way he was coached: zones read from evidence rather than formulas, threshold work measured in minutes, and a plan that gives every session a job.

Every Performance Review is read by Stephen, not a model. He looks at your zones, your proof and your recipe, and writes back what a coach would say if you were on his squad. The platform then runs that verdict every day.

Stephen Scullion

Olympic marathoner · Ireland

Getting started

Start with your history. Add a Performance Review if you want a coach's read.

The platform reads your running and serves zones, fitness and a plan on its own. The Performance Review is a one-off, hand-written read of your whole file by Stephen, with your zones confirmed and your next block made clear.

Performance Review · one-off

£29.99

Usually £39.99 · launch offer

Your whole file read by hand by an Olympian. Zones confirmed, next block made clear. Includes 30 days of Full Coaching and the Fitness page.

Get started

What you receive

Six pace and heart-rate zones set by hand, a written review from Stephen, and your account updated so the plan and Fitness page run from the confirmed zones.

Who it is for

Runners with a history of pulse data who want a coach to confirm what the platform reads, or who have a goal and want the next block set with a reason.

How it relates to the platform

The review is a one-off, not a subscription. After the 30 days, Full Coaching continues only if you choose it. Your zones and history stay either way.

Free

£0

Upload your history and see your running take shape.

Activity history and dashboard
Every run read and scored
Threshold bank
Watch connection depends on access
Personal review sold separately

Get started

Full Coaching · recommended

£13.99 /month

Current monthly price

Train with direction: every session planned, then scored against its purpose.

The plan, built around your zones
Sessions with a pulse band, a job and conditions
Fitness page and threshold development blocks
Cancel any time

Get started

Performance Review

£29.99 one-off

Usually £39.99

Your whole file read by hand by an Olympian.

Six pace + heart-rate zones, set by hand
Written review from Stephen
Your account updates
30 days of Full Coaching and Fitness included

Get started

Practical questions

Questions runners ask.

Anything not covered here, ask from inside the platform once you have signed in.

Connect Garmin, Polar, Suunto or COROS, depending on your access. For Strava history, request your original Strava archive, then upload the ZIP to RunZones as it is; do not unzip it. Available history and connection features vary by provider and access level.