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
6
Methodologies
100%
Evidence-Based

How It Works

Get your personalized training plan in three easy steps

1

Answer a Few Questions

Tell us your goal, fitness level, and schedule. We'll ask smart questions to understand your needs.

2

Get Your Plan

In seconds, get a complete week-by-week plan based on proven training methodologies from elite coaches.

3

Train & Adjust

Follow your plan, track progress, and chat with your coach anytime to make adjustments along the way.

No login required • Free to use

Coaches & Athletes: Share Your Expertise

Build custom training plans from scratch and share them with runners worldwide. Join elite coaches and experienced athletes contributing proven programs to help the community.

Explore the Platform

Everything you need to train smarter, backed by science

Explore Workout Library

Browse 50+ workouts with research

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

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Training Methodologies

Learn from the world's greatest coaches

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

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Drills & Conditioning

Power training and running form drills

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

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