Tell us where you are
Current weekly distance, recent race times, experience and optional heart-rate data.
BEGINNER-FRIENDLY · EVIDENCE-INFORMED
Your finish line.
Your path there.
PaceLab turns your current fitness, available days and race goal into a simple plan you can actually follow — with effort guidance and the reasoning behind every session.
RPE firstNo lab required
Mostly easyBuilt for consistency
Clear reasoningKnow why you run it
YOUR PATHEvidence-informed
Today18 km/week
→
Race dayHalf Marathon
BaseBuildSpecificTaperRace
Example week27 km · 4 runs
Tue
Easy 6 kmRPE 2–3 · conversational
EasyThu
3 × 8 min steady-tempoRPE 6 · controlled
QualitySun
Long run 11 kmRPE 2–3 · keep it easy
Easy92.7%of marathon starters finished across pooled research cohorts*
*A meta-analysis of marathon studies reported a 7.27% non-finisher rate. It is context, not a guarantee: health, preparation, course and conditions still matter.
HOW PACELAB WORKS
Less guessing. More running.
Tell PaceLab what you can do now and what you want to do next. It builds a conservative path around your actual week, not an idealised one.
Set the finish line
Choose half marathon or marathon, add a race date, target time and days you can train.
Follow the path
Get a feasibility check, week-by-week calendar, effort targets and a reason behind each session.
A PLAN THAT SPEAKS HUMAN
Easy means easy for a reason.
PaceLab deliberately keeps most training low intensity. You build aerobic capacity and consistency without turning every run into a performance test.
RPE 2–3 is the default. You should be able to speak comfortably.
Heart rate is optional. It supports the effort target rather than overruling how the run feels.
Intensity has a purpose. Most beginner plans use one dedicated quality session in a normal week.
THURSDAYWeek 6 of 16
3 × 8 min steady-tempo
EffortRPE 6/10
Recovery2 min easy
HR guide~82–90% HRmax
WHY?
See the physiology →
Build sustainable speed.
Controlled threshold-oriented work develops the pace you can hold aerobically without the fatigue of all-out intervals.
YOUR RACE. YOUR WEEK.