Tailor-made plans 5K to ultra
The training plan
truly built for you.
From 5K to ultra trail, RunMorph builds a program around you. Not a generic, copy-paste plan.
Garmin Connect
Run better,
actually improve,
and enjoy it!
You bring the effort and the passion. RunMorph brings the method that keeps you improving, stress-free.
- 01
Improve without getting hurt
We factor in your training load, your abilities and your fatigue: mileage that builds gradually and real recovery weeks. Your body absorbs the work, then bounces back stronger.
- 02
Break through plateaus
Your paces are set from your physiological speeds. Every session targets the right training zone: threshold, easy aerobic running, VO₂max work… Exactly what you need to unlock new PRs.
- 03
Actually enjoy it
The difficulty is dosed to make you want to come back, not to wear you out on day one. Motivating weeks where progress becomes your reward.
Not harder. Better built.
A physiological development plan, calibrated to your energy, your recovery and your weak spots.
Create my free plan Your first 3 weeks are waiting for you.Why RunMorph
100% personalized
Every plan adapts to your level, your PRs, the days you can train and your race goal.
Improve injury-free
Progressive load (+10% max), built-in recovery weeks and physiologically calibrated paces.
Visible progress
Week-by-week tracking: volume, intensity, paces. See your progress on your dashboard.
Zero hassle
Connect Strava, Garmin Connect or Suunto in 30 seconds. Your workouts sync automatically.
Garmin ConnectTrain for your goal
Plans built for every distance and every terrain.
Ready in 3 steps
Create your account
Free sign-up in 30 seconds. No credit card required.
Fill in your profile
Level, PRs, availability: 2 minutes for the engine to get to know you.
Generate your plan
Pick your goal and get a personalized plan, session by session.
Every plan is built on endurance physiology.
MAS, VDOT & training zones
Your field maximal aerobic speed (measured, taken from a recent race or estimated from your runs, Jack Daniels method) sets 7 pace zones, from recovery to sprint, and 5 heart-rate zones based on your heart-rate reserve.
Periodization & progressive load
Every plan follows mesocycles: aerobic base, specific development, then taper. Volume rises by 10% a week at most, with a recovery week every 4 weeks.
Polarized distribution
80% of the volume at easy aerobic effort, 20% at high intensity. The model validated by Stephen Seiler on elite endurance athletes.
Sample generated plans
Every plan is unique. Here are 3 typical profiles and their specific development week.
They run with RunMorph
Here is what our runners say.
“I took 14 minutes off my marathon PR by following the plan to the letter. The paces were spot on.”
“The plan got me ready for the climbs, the descents and above all for managing time on my feet. I finished 20 minutes ahead of schedule.”
“I'd been stuck for 2 years. Periodization and threshold sessions got me moving again. Under 40 minutes at 42.”
“I finally understood why I kept hitting a wall at 1:50. Well-dosed tempo sessions made all the difference.”
“I never thought I could run 10K without walking. The beginner plan is gradual and reassuring. Proud of myself.”
“The ultra trail prep gave me the structure and the confidence to finish the CCC. No injury, within the cutoffs.”
“Short VO₂max intervals took me up a level. In 10 weeks I was closing in on 20 minutes.”
“After 8 months off, I was scared to start again. The gradual load gave me my confidence back, zero pain.”
“Sub-3 done in Valencia. The plan handles accumulated fatigue better than anything I had tried before.”
“The AI coaching adjusted my sessions to how I felt that day. An unexpected age-group podium at the club race.”
“I took 14 minutes off my marathon PR by following the plan to the letter. The paces were spot on.”
“The plan got me ready for the climbs, the descents and above all for managing time on my feet. I finished 20 minutes ahead of schedule.”
“I'd been stuck for 2 years. Periodization and threshold sessions got me moving again. Under 40 minutes at 42.”
“I finally understood why I kept hitting a wall at 1:50. Well-dosed tempo sessions made all the difference.”
“I never thought I could run 10K without walking. The beginner plan is gradual and reassuring. Proud of myself.”
“The ultra trail prep gave me the structure and the confidence to finish the CCC. No injury, within the cutoffs.”
“Short VO₂max intervals took me up a level. In 10 weeks I was closing in on 20 minutes.”
“After 8 months off, I was scared to start again. The gradual load gave me my confidence back, zero pain.”
“Sub-3 done in Valencia. The plan handles accumulated fatigue better than anything I had tried before.”
“The AI coaching adjusted my sessions to how I felt that day. An unexpected age-group podium at the club race.”
Frequently asked questions
Is it right for my level?
Yes. Whether you are a beginner or an experienced runner, the plan adapts to your physiological profile, your PRs and how much time you have each week.
Can I train for a trail race and a marathon at the same time?
Absolutely. RunMorph handles up to 3 plans at once and detects periods of combined load to adjust your recovery.
How are the paces calculated?
Your field maximal aerobic speed comes from your measurement, a recent race or your runs (Jack Daniels method). It sets 7 pace zones as a percentage of MAS, from recovery (55-65%) to sprint (over 110%), and every session in the plan targets one of them.
Do I have to connect Strava, Garmin Connect or Suunto?
No, it is optional. RunMorph connects to Strava, Garmin Connect and Suunto to sync your workouts automatically, detect your PRs and calibrate your heart-rate zones. You can also use it without connecting anything by entering your PRs manually.
Is the plan free?
Your first plan is free, with the first 3 weeks included. Premium costs €9.99 a month and unlocks every week, AI coaching and advanced analysis. No commitment, cancel anytime.
Start free. Level up with Premium.
No commitment. Cancel anytime.
To discover RunMorph and build your first plan.
- Training plan (3 weeks)
- 1 active goal
- Strava, Garmin Connect & Suunto connection
- Run history
- Weeks 4+ locked
- AI coaching for each session
- Advanced analysis
Unlocked after sign-up. The full plan with AI coaching.
- Everything in Free, plus:
- All weeks unlocked
- Up to 3 goals at once
- AI coaching for every session
- Heart-rate zone analysis
- Cardiac efficiency
- Full progress dashboard
What's your next goal?
Create your personalized plan in 2 minutes. It's free.
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