VDOT-powered · Pace Band · Race Predictions
Training plans that adapt to you
PaceMates generates personalised training plans using established running science and tracks your progress with the Pace Band, a visual weekly load tracker that updates after every run. Race predictions sharpen as you train.
Plans for every distance
5K
Speed and confidence
6–8 weeks
10K
Endurance foundation
8–10 weeks
Half Marathon
Distance threshold
10–14 weeks
Marathon
The full distance
14–20 weeks
How it works
From race time to personalised plan in four steps
Choose your distance
Pick your goal race: 5K, 10K, half marathon, or marathon. Optionally set a goal time and mark it as a finish, PB, or stretch goal.
Enter your fitness
Provide a recent race time (or parkrun PB), current weekly km, and runs per week. Optionally add training history, 4-week average, 12-week average, and longest recent run for a more accurate plan.
Preview your profile
See your VDOT score, performance model fit, race predictions across all distances, training paces for every zone, and a confidence assessment. If you've entered biometrics (weight, heart rate), TRIMP-weighted targets personalise your Pace Band further.
Generate your plan
One tap generates your full periodised plan every session, every week, with specific paces, distances, and effort zones. Enrol immediately and start training.
Watch it adapt with the Pace Band
As you log runs, your Pace Band tracks weekly load against your plan target. Race predictions sharpen, and your plan recalibrates. Predictions are continuously improved using aggregated opted-in data all kept in-house, no external AI.
The science
Built on evidence, not guesswork
Performance Model Engine
With two or more race results, our engine fits the Emig & Peltonen universal running model to calculate your crossover velocity (vm) and endurance decay rate. This produces more accurate race predictions than VDOT alone and powers pace-adjusted load targets that account for individual biomechanics.
VDOT Score
Your plan starts with your VDOT, a fitness metric derived from Jack Daniels' Running Formula. Enter a recent race time, and we calculate your VO2max-equivalent score, which sets your exact training paces for every zone: easy, marathon, threshold, interval, and repetition.
80/20 Polarised Training
Around 80% of your weekly volume is at easy, conversational pace. The remaining 20% is quality work: tempo runs, VO2max intervals, and race-pace sessions. This intensity distribution matches what the research shows produces the best endurance adaptations with the lowest injury risk.
Periodised Progression
Every plan is structured in four phases: Base (aerobic foundation), Build (introduce intensity), Peak (race-specific sharpening), and Taper (reduce volume, maintain sharpness). Each phase has a specific purpose, and the transitions are gradual.
Durability-Based Volume Caps
We don't just apply a generic '10% rule'. Your weekly volume growth is capped based on your actual recent training consistency, the ratio of your 4-week and 12-week averages. Runners returning from a break get tighter caps. Long runs are limited as a percentage of weekly volume, especially for low-frequency runners.
Cutback Weeks
Every 4th week, volume drops by 20% to allow adaptation and recovery. This is a well-established practice in endurance coaching that reduces overtraining risk and helps your body consolidate the fitness gains from the preceding weeks.
Confidence Scoring
Before you generate a plan, we assess confidence based on the data you've provided. Strong evidence (detailed training history) produces high confidence. Sparse data (just a race time) still works, but the plan is more conservative and explains what it assumed. You always see exactly why your plan was built the way it was.
Performance Dashboard
The Pace Band: your weekly training at a glance
Every runner on PaceMates gets a Performance Dashboard with the Pace Band, race predictions, and goal tracking. It works whether you're on a structured plan or training freestyle.
Load-adjusted distance fills the band. Fast runs credit more per km. Slow runs credit less.
Pace-adjusted load
The same distance at different paces produces different load credits, mirroring real physiological stress.
Race predictions
5K to marathon predictions update after every run. Powered by a validated performance model.
Goal modes
Set a race goal with a target time and date, or choose 'Improve' to build fitness without a specific race.
Overshoot protection
Exceed 110% of your weekly target and the Pace Band turns red, a signal to prioritise recovery.
How the Pace Band integrates with training plans
When you're on a structured plan, your Pace Band weekly target is derived from your plan's prescribed load. Every session you complete, plan workouts, group runs, parkruns, Apple Fitness imports, feeds into both your Pace Band and your race predictions. Miss a session? The missed load is redistributed across future weeks within safe limits. No rigid rules, just smart, adaptive targets that respond to how you actually train.
Data sources
Import your runs from anywhere
Apple Health & Health Connect
AppiOS: import from Apple Health in the app. Android: Health Connect and recorded runs in the app—permissions are yours to grant.
Strava
WebFrom pacemates.ie, open Training and connect Strava. Your runs appear in the same account in Activities.
Garmin Connect
WebConnect Garmin on the same Training page when we’ve turned on import in your market—use the same account you use here.
COROS
WebLink your COROS account on the website to import activities and, where you’re on a plan, get workouts on your watch.
Why PaceMates
More than a plan: a training community
Transparent confidence
Every plan shows its confidence level and explains exactly what was assumed, adjusted, or flagged. No black boxes.
Safe by design
Volume caps scale to your recent training consistency, not arbitrary rules. The Pace Band flags overshoot before it becomes a problem.
Find training mates
Opt in to see other runners on similar plans near you. Train together, stay accountable, and share the journey.
Train with people, not just a spreadsheet
When you enrol in a training plan, you can opt in to find training mates and connect with other PaceMates members in your area on a similar plan and schedule. Train the same session together, share your long runs, and have someone to message when motivation dips. It's free, optional, and built around your comfort level.
Same plan, same week
We match you with runners on the same or similar plan who are in the same training phase.
Compatible schedule
Your availability and preferred run times help us suggest mates who actually run when you do.
Similar pace
Your VDOT-derived training paces mean you're matched with runners at a similar fitness level.
Plans for every level
Beginner
New to running
Novice
A few races done
Intermediate
Running consistently
Advanced
Chasing PBs
Elite
High-mileage, competitive
Your data stays in-house
PaceMates does not use external AI or share data with third parties. If you opt in, your anonymised training data helps improve prediction accuracy for the entire community. Predictions are continuously refined using aggregated data from opted-in runners. You can opt out at any time in Settings, and request a full data export or deletion under GDPR.
Ready to start training?
Create a free PaceMates account and generate your personalised plan in under two minutes. Your Pace Band starts tracking from day one.