INTRVL

Science-Backed Training Plans

From Couch to 5K to Elite Performance. Get personalized training plans built on research from the world's greatest coaches.

50+

Workouts

Methodologies

100%

Evidence-Based

Personalized Training

Chat With Your Running Coach

Tell me your goal in plain English. I'll ask a few questions and build your science-backed, personalized plan. No login required.

Hey! I'm your running coach. What race are you training for? (1 mile, 5K, 10K, half marathon, marathon)

Quick replies:

Press Enter to send • Be as specific or casual as you like

Answer the questions above to generate your personalized training plan with AI-powered coaching.

Quick Workout

Get a complete workout session with warmup, main work, and cooldown based on your level.

Everything you need to train smarter, backed by science

Browse 50+ workouts with research

Discover evidence-based workouts from easy runs to VO2max intervals. Each includes scientific research and benefits.

Learn from the world's greatest coaches

Explore training systems from Lydiard, Daniels, Pfitzinger, Hanson, Galloway, and Maffetone with full research citations.

Power training and running form drills

Explosive exercises and technique drills to improve running economy, power, and form. Backed by science.