Personalized running plans that adapt as you improve.
RDA Custom Training Plans combine current-fitness pacing, proven running principles, flexible 4-week blocks, and PR-based updates so your training stays connected to the runner you are becoming.
A cleaner way to train.
Use the free calculator to understand your current paces. Upgrade when you want those paces organized into a complete monthly plan.
Calculate your training paces.
Enter a recent race result and get personalized training paces instantly. Optional weather inputs can adjust guidance for hot, humid, or cold conditions.
Your benchmark
Start with a recent race result. The calculator uses the same original RDA logic preserved from your current page.
Your training pace targets
Enter a best time and calculate training paces tailored to your current fitness.
Workout split targets appear here
After calculation, this area fills with split targets for threshold, interval, and VO₂ style sessions.
Your first month starts here.
Preview how a focused 4-week block can fit your weekly volume, key workout days, recovery rhythm, and long run.
Your first month preview
Choose your weekly setup and generate a cleaner plan preview.
40 miles per week • 4 weeks preview • Tuesday speed • Thursday threshold • Sunday long run • Friday recovery day
5 mi aerobic run
Steady mileage that supports your weekly rhythm.
6 x 800m at interval pace
Controlled speed development with specific targets.
5 mi aerobic run
Recovery-based aerobic running.
20–30 min threshold
Stamina work based on your benchmark.
Rest or mobility only
Protect adaptation.
5 mi aerobic run
Controlled easy mileage.
11 mi long run
Endurance work matched to your current fitness.
A plan that removes uncertainty.
Your training block gives structure to the week so you know when to run easy, hard, long, and when to back off.
Built around your schedule.
Your preview reflects rest day, long run day, speed day, tempo day, weekly volume, and training rhythm.
Clear rhythm. Better execution.
See how the week fits together before starting so training feels organized and connected to your goal.
Set a new PR?
Your plan evolves.
Most plans are static. You improve, but the plan stays stuck on old fitness. With RDA Custom Training Plans, future workouts can update when you run a new PR or benchmark performance.
- Training paces update immediately based on your new fitness
- Future workouts adjust without waiting for the next block
- Easy, long run, threshold, interval, VO₂, and race pace guidance refreshes
- You continue training at the level you have earned
Why runners choose RDA
RDA is built for the runner who wants structure, confidence, smart pacing, and the ability to adapt when fitness changes.
Stop training from outdated assumptions.
Generic plans usually ask for a goal time, then hand you a static schedule. RDA starts with your current fitness and builds progression toward the result you want.
- Know the purpose behind every workout
- Train at realistic intensities
- Build confidence instead of second guessing
- Avoid forcing workouts that do not match your current level
Turn hard work into better race-day execution.
Your plan helps you understand easy running, long run pacing, tempo control, interval effort, and race-specific preparation.
- Better pacing discipline in workouts and races
- Clear progression from week to week
- Smarter recovery placement
- More confidence when it is time to compete
Built around your results
How RDA compares to popular apps
You may not need another generic training app. You need a plan that understands your current fitness, updates when you improve, and gives practical pace guidance for the real conditions you train in.
| Feature | RDA Custom Training Plans | Runna / app-based plans | TrainingPeaks-style plans |
|---|---|---|---|
| Plan updates after a new PR | Yes — update future workouts from your new fitness | Often limited or app-dependent | Usually requires manual coach or athlete edits |
| Real-world pace adjustments | Heat, humidity, dew point, altitude, wind, terrain, and trail difficulty | Often focused mainly on plan delivery | Depends on coach setup and athlete interpretation |
| Built from elite marathon experience | Created from 30+ years of training and 2:19 marathon experience | Varies by platform and coach team | Depends on the plan or individual coach |
| Custom 4-week structure | Built around your goal, schedule, preferred days, and current fitness | Usually template-driven with personalization | Strong when paired with a coach, less personal with static plans |
| Simple upgrade path | Calculator → plan preview → custom monthly plan → performance tools | App subscription focused | Platform plus coach or separate plan purchase |
RDA is not trying to replace your watch. It gives you the training structure, pacing logic, and performance guidance you can use with any GPS watch, treadmill, track, road, or trail route.
Elite-level structure without the coach price tag
A traditional personal coach can cost hundreds per month. RDA gives you structured monthly guidance, pace targets, plan progression, and performance tools at a fraction of that cost.
Private Run Coach
High-touch coaching can be valuable, but it is often too expensive for many runners.
- Personal guidance
- Often requires back-and-forth scheduling
- Can cost several times more than RDA
- Quality depends on the individual coach
Custom Training Plans
Structured training built around your current fitness, preferred training days, race goal, and progression.
- Personalized 4-week training blocks
- Fitness-based pace targets
- Immediate PR-based updates
- Works with any watch or GPS platform
Turn your calculator result into a performance system
The calculator shows your training paces. The custom plan gives you structure. The RDA Performance System helps you make better daily decisions around readiness, recovery, injury prevention, strength, mobility, and race execution.
What happens after you set a new PR?
Most runners improve before their plan does. RDA helps close that gap by letting your updated fitness influence your next workouts instead of keeping you locked into outdated paces.
When your fitness changes, your training should respond. That is one of the biggest differences between RDA and a static PDF plan.
Built by a runner, not just an algorithm
RDA is built from decades of competitive training, coaching insight, and real race execution. The goal is simple: help runners train with more patience, precision, and confidence.
Train with purpose.
Every workout should have a reason. RDA helps separate easy days, long runs, tempo work, intervals, VO₂ max efforts, and race-specific sessions so you stop guessing and start executing.
- Control intensity instead of racing every workout
- Build specific fitness for your goal distance
- Respect recovery so hard days actually work
- Use pace ranges that match current fitness
Race with discipline.
The best training plan is not just about workouts. It should prepare you to make better decisions when the race gets hard — pacing, patience, fueling, and late-race execution.
- Better split control
- Smarter goal pacing
- More confidence in race-specific workouts
- A system built from real competitive experience
Choose your starting point.
Start with the free calculator to understand your current training paces. Upgrade when you want a personalized 4-week structure that turns those paces into a complete plan.
RDA Performance Index
Use the calculator to see training paces from a recent race result before joining.
- Instant pace calculator
- Race-result based pace targets
- Easy, long, threshold, interval, VO₂, and race pace guidance
- Simple way to see what your current fitness suggests
RDA Custom Training Plans
Personalized monthly training built around your current fitness, schedule, and race goals.
- Personalized 4-week training blocks
- New blocks unlock on your membership anniversary date
- Schedule built around your preferred training days
- Workout paces tied to current fitness
- Update your plan immediately after a new PR
- Race-specific progression and preparation
Your next 4 weeks unlock on your membership anniversary date. Example: join June 8 → next block unlocks July 8 → following block unlocks August 8.
Frequently Asked Questions
Detailed answers for runners who want to know how the calculator, custom plans, 4-week blocks, PR updates, pacing, and race-specific structure work.
Start My Custom Plan →Can I update my training if I set a new personal record?
Yes. If you run a new personal record during your 4-week block, you can update your benchmark so future workouts and pace targets reflect your improved fitness.
Will my workout paces update based on the new PR?
Yes. The update refreshes easy, long run, threshold, interval, VO₂, and race-specific pacing.
Do I have to wait until the next month to adjust my training?
No. You do not have to stay stuck with old paces if your fitness improves in the middle of a block.
What happens if I improve faster than expected?
Your plan can be adjusted so future workouts better match the fitness you have earned.
What if I have a bad race or my fitness drops?
You can use a more accurate recent benchmark so the plan does not push paces that are too aggressive.
Is this only for marathon runners?
No. RDA supports a wide range of race distances from middle-distance events to ultramarathon distances.
Can beginners use this?
Yes. Beginners can use the calculator and custom plan structure to train with clearer pacing, better progression, and less guesswork.
Can advanced runners use this?
Yes. Advanced runners benefit from specific pace ranges, better sequencing, and the ability to update training as fitness changes.
How is this different from a generic running app?
Generic apps often start with a fixed schedule. RDA emphasizes current-fitness pacing, flexible 4-week blocks, race-specific progression, and PR updates.
What do I get with the free calculator?
The free calculator gives immediate training pace guidance based on a recent race result.
What do I get with the $49.99/month custom plan?
You get personalized 4-week training structure, pacing guidance, race-specific progression, schedule flexibility, and the ability to update when fitness changes.
When does my next 4-week training block unlock?
Your next 4-week block unlocks on your monthly membership anniversary date. For example, join June 8, 2026, and the next block unlocks July 8, 2026.
