🏃 Running

From 5k to marathon.
TrainQ gets you there.

Structured interval sessions, smart pace zones, and a plan that adapts to your life — not the other way around.

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What TrainQ does for Running

Science-backed structure.
Zero guesswork.

Pace Zones, Done Right

TrainQ calculates your personal pace zones from your actual performance data — not generic charts. Every run has a target that means something.

Race Time Predictions

Based on your current fitness, TrainQ predicts your race finish time — updated weekly as your training data comes in.

Adaptive Scheduling

Missed a long run? Feeling beat up? TrainQ reshuffles your week automatically — no guilt, no wasted training days.

Training Plans

Every race distance.
Every fitness level.

Plans range from 8 to 24 weeks depending on your goal and starting point.

🥇

5k

Build speed and aerobic base. Perfect for beginners or runners looking to break a personal best. 8–10 weeks.

🏅

10k

The sweet spot between speed and endurance. Includes tempo work, intervals, and long runs. 10–12 weeks.

🎽

Half Marathon

Build the mileage base you need without the full marathon grind. Race-specific long runs included. 12–16 weeks.

🏆

Marathon

The full distance, done properly. Progressive long run build, taper protocol, and race-week strategy. 16–24 weeks.

🌿

Base Building

No race in sight? Build your aerobic engine with structured easy mileage and strides. Ongoing program.

⚡

Speed & Intervals

Get faster with a focused 8-week block of track-style intervals, tempos, and race-pace work.

🎯 Session Types

Every run has
a purpose.

No more just "going for a run." Every session in TrainQ has a clear objective — easy aerobic, lactate threshold, VO2max intervals, or long slow distance. You know exactly what to do before you lace up.

✓Easy runs: aerobic base development at the right effort
✓Tempo runs: sustained threshold effort for speed gains
✓Interval sessions: structured repeats with recovery guidance
✓Long runs: progressive mileage builds with pace targets

⌚ Device Sync

Your watch.
Your data. Synced.

TrainQ integrates with Garmin Connect and Apple Health to pull real heart rate, pace, and GPS data from your runs. The adaptive engine uses this to calibrate your zones and improve future sessions.