Easy run
Conversational pace, the bulk of your week. It builds the aerobic engine everything else sits on. If you can't talk in full sentences, slow down.
Running training plans, personalized
Rutz is an AI running coach app for iPhone that builds personalized running training plans for any goal from 5K to 50K. Every plan is built around your race and rewritten each week from the runs you actually did.
Pick your distance
Four distances. One plan: yours.
Why personalized
Why use a personalized training plan?
A generic plan is written for an average runner who never misses a day. You are not that runner. Nobody is.
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A plan written for you, every week
No 16-week PDF. Rutz builds backwards from your race date, then writes each week from the runs you actually did — not the ones you were supposed to do.
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It flexes when life happens
Missed Tuesday? Flying Thursday? Your week reshapes around reality, so one bad day never turns into a broken plan.
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Every run, explained
Finish a run and your coach tells you what it meant — effort, pacing, fatigue, and what it changes about tomorrow. Tracking isn't coaching. This is.
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Works with the watch you already own
Garmin, COROS, Suunto, Polar and more. If your watch syncs to Intervals.icu, Rutz can read it. One sign-in connects everything.
Glossary
Running workouts explained
Long run
Your longest run of the week, mostly easy. It trains your legs, your fuelling and your head for time on feet.
Tempo run
Comfortably hard — an effort you could hold for about an hour. Teaches your body to clear fatigue while you keep moving.
Intervals
Short, fast repeats with recovery between them. The quickest way to raise your top-end fitness, in small doses.
Hill repeats
Hard efforts uphill, easy jog back down. Strength work disguised as running, with less pounding than flat speed.
Strides
Twenty seconds of smooth, quick running at the end of an easy day. Sharpens form without adding fatigue.
Recovery run
Shorter and slower than easy. Its only job is to move blood through tired legs the day after something hard.
Time trial
An all-out effort over a set distance. It resets your training paces so the plan matches your fitness today.
FAQ: Choosing a running training plan
Which race distances does Rutz cover?
Any running goal from 5K to 50K — 5K, 10K, half marathon, marathon and the ultra distances in between. The four plans below are the most popular starting points; give Rutz any race and date and it builds the phases backwards from there.
What is a personalized running training plan?
A personalized running training plan is a schedule built around one runner — your current fitness, your goal race, the days you can run and how your body is responding — rather than a generic template. Rutz goes a step further and rewrites the plan each week from your actual training.
How can I pick the right training plan for me?
Start from your goal and your current long run. If you can't yet run 5K without stopping, begin with the 5K plan. If you have a race booked, choose that distance and give Rutz the date — it works out the phases for you.
I'm a complete beginner. Is Rutz for me?
Yes. Beginner plans start with run-walk intervals and build gently. The coach explains every run in plain language, so you learn why you're doing what you're doing.
I've raced for years. Is Rutz for me?
Yes. Experienced runners get the most out of the per-run analysis — efficiency, pacing, decoupling and load trends — and out of a plan that responds to those signals instead of ignoring them.
What happens when I miss a run?
Nothing dramatic. The next week is written from what you really did, and a load guard stops missed kilometres being crammed back in. You stay on track for race day without playing catch-up.
Your next start line starts here
Rutz is in private beta on iPhone. Join the waitlist and we'll email you when it's your turn.
Join the waitlist