Runova: Running Coach

Train smarter with a plan built for you. Runova creates a personalized running training plan based on your current fitness, your goal race, and the days you actually have available to run. No cookie-cutter PDFs. No guesswork. Just a structured, science-backed plan that progresses safely week by week. HOW IT WORKS Tell Runova your goal (10K or Half Marathon), your recent best effort, how many days a week you can run, and when your race is. Runova generates a complete training plan with the right mix of easy runs, long runs, tempo work, intervals, and recovery, all paced to your current fitness level. BUILT ON REAL COACHING SCIENCE - 80/20 polarized training: roughly 80% easy effort, 20% quality work - Progressive overload with the 10% rule for safe weekly volume increases - Automatic step-back weeks every 3-4 weeks for recovery and adaptation - Base, Build, and Taper periodization tuned to your race date - Training paces calculated from your recent performance using established race prediction formulas EVERY WORKOUT, STRUCTURED AND PACED Each session comes with a detailed breakdown: warm-up, main set, cooldown, target distances, and pace ranges for your fitness level. You always know exactly what to do and how fast to do it. APPLE WATCH INTEGRATION Push workouts directly to your Apple Watch so your plan is on your wrist when you run. Completed runs sync back automatically with distance, pace, heart rate, route, elevation, cadence, and splits. PERFORMANCE GRADING After every run, Runova grades your workout (A through D) based on how well you hit your distance and pace targets. Easy runs reward discipline. Intervals reward precision. You get honest feedback, not empty praise. ROUTE MAPS AND DETAILED METRICS View your GPS route on an interactive map. See per-kilometer splits, heart rate data, elevation gain, cadence, and calories. Everything synced from your Apple Watch. ADHERENCE TRACKING THAT KEEPS YOU HONEST See your completion rate, current streak, and weekly progress at a glance. Runova tells you if you're on track, falling behind, or crushing it. CHOOSE YOUR CHALLENGE Pick Easy, Medium, or Hard. Your challenge level controls how aggressively the plan builds volume and intensity. Adjust anytime and regenerate your plan. PLAN AROUND YOUR LIFE Select which days you run, designate your long run day, and set your training frequency from 2 to 5 days per week. Runova builds around your schedule, not the other way around. WHAT YOU GET: - Personalized 10K or Half Marathon training plans - 6 to 16 weeks of structured, periodized training - Easy runs, long runs, tempo, intervals, fartlek, hill repeats, and more - Individualized pace zones calculated from your fitness - Apple Watch workout sync (push and auto-import) - GPS route maps with elevation and splits - A-D performance grades for every run - Weekly adherence tracking and streaks - Step-back recovery weeks built in automatically