PT-Designed Training Plans

Training Plans Built by a Physical Therapist. Not Designed for Olympians.

Most plans give you a schedule and expect your life to fit it. RunSmart asks about your history, your schedule, and your goal — then builds a plan around what you actually answered. A PT-designed system, applied to you specifically.

Start Free — No Card Needed → See How It Works →
Steve Gonser, PT DPT · 10,000+ runners trained · Free forever tier
Two runners crossing the Boston Marathon finish line with arms raised, one wearing a RunSmart singlet
The Plans

Nine plans. Every distance, every stage of the running journey.

Whether you're training for your first 5K or your tenth marathon, RunSmart has a plan for where you are right now — not where the app assumes you should be. Pick your distance. The system handles the rest.

5K
Built around your schedule

For the runner building toward their first 5K, chasing a long-held PR, or using a short race as an anchor for consistent training.

8K
Built around your schedule

For runners bridging the gap between 5K and 10K — a distance that rewards speed without demanding the mileage of a longer build.

10K
Built around your schedule

For runners stepping up from the 5K or building a reliable base around the 10K distance without overreaching.

10 Mile
Built around your goal date

The 10-mile distance rewards runners who build consistently. A step up from the 10K without committing to half marathon mileage.

Half Marathon
Built around your goal date

Two plan lengths depending on your timeline. Get to the start line without having already run the race in training.

Full Marathon
Built around your goal date

For the runner who wants to get to the start line healthy. Two plan lengths to fit different timelines and base fitness.

Maintenance
Between races

For the runner between races who wants to stay sharp without losing fitness — and without starting from scratch next cycle.

Post Race Recovery
After the finish line

What to do after the race so you don't wreck the next training cycle. Most runners skip this entirely and pay for it in the next build.

Get Fit
No race required

For runners not targeting a specific race who want to stay consistent. No countdown, no goal date — just a sustainable habit built around your schedule.

Built Around You

Your plan starts with you.
Not a template.

When you build a RunSmart plan, the PT-designed system collects what it needs to personalise your training: your recent running history, how many days per week you want to run, which day works best for your long run, your goal race date, your goal finish time, and what cross-training you want built in.

That information goes into a system built by a Doctor of Physical Therapy — not an algorithm trained on generic data. The result is a plan structured around the load your body can handle right now, at the frequency that fits your actual schedule.

It's the coaching effect without the coaching cost. And it starts free.

See the full plan builder walkthrough →
RunSmart app UI screens showing personalised training plan setup
What's Included

Every plan comes with more than just a running schedule.

RunSmart plans are built to work as a complete system — not just miles on a calendar. Here's what comes with every plan.

Pacing Pro
Run-specific pacing for every workout

Every run in your plan has a pace range built for that specific workout type — base, easy, progression, tempo, interval. Not one pace for everything. The right pace for each run.

Weather Pro
Weather-adjusted pacing

Your plan tracks local weather conditions and adjusts your target paces accordingly. Hot and humid? Your easy pace gets easier. RunSmart accounts for what your body is actually dealing with.

Scheduling Pro
Drag, shift, reschedule

Life happens. RunSmart gives you simple tools to move runs around without starting over — drag to reschedule, view your entire training block at a glance, adjust without guesswork.

Watch Sync Pro
Syncs to your watch

Send workouts directly to your Apple Watch, Garmin, or COROS. Stay on pace without checking your phone mid-run.

Strength & Mobility
PT-designed cross training built in

Every plan integrates PT-designed strength and mobility sessions alongside your running — not as optional extras, but as part of the structure.

Notes
Run notes and feedback

Log notes on every run — how you felt, what was hard, what clicked. Build a record of your training that actually means something.

Results
Full results tracking

Connect your Garmin, Apple Watch, or COROS to sync your actual run data. See your results alongside your plan — not in a separate app.

The Supporting System

The plan is the engine.
These are what keep it running.

Every RunSmart plan works best alongside the programs built to support it. Strength, mobility, run form, nutrition, and injury management — all PT-designed, all built to complement your training.

Strength & Mobility

PT-designed strength and yoga programs built specifically for runners. The work that keeps your joints and tendons from absorbing load your muscles should be handling.

Base3 · Base6 · PRIME · 60S Core · Yoga · Roll Out
Run Form

Most apps don't touch run form. RunSmart has three progressive programs that address mechanics, gait transition, and stride efficiency.

Mechanix · Midfoot Project · Kneed for Speed
Nutrition

A practical fueling framework for runners — not a diet. Before-run, during-run, after-run, and everyday eating built around training load.

Fuel
Injury Management

Steve's clinical injury protocol — Stop, Fix, Prevent — now inside the app. For the runner dealing with something now, or trying to make sure they never have to again.

Protocol
See how your plan gets built →
See It In Action

Want to see exactly how your plan gets built?

Walk through the full plan builder — from race selection to intensity, mileage recommendations, cross training, and goal pacing. See every step before you sign up.

See How It Works →
Pricing

Start free. Upgrade when ready.

The free tier gets you started with a real PT-designed plan. Pro unlocks pacing, weather adjustment, watch sync, scheduling tools, and the full program library.

Free
$0
Forever. No card needed.
A real PT-designed plan, starter strength and mobility, injury prevention protocol access, and starter run form programs. Most runners find everything they need here.
  • PT-designed training plan
  • Starter strength and mobility programs
  • Injury prevention protocol access
  • Starter run form programs
  • iOS, Android, and web access
Get My Free Plan
No credit card. No trial that flips to paid.
Most Popular
Pro
$15/mo
or $119/year — save 34%
Full access to every plan, every program, pacing, weather adjustment, watch sync, scheduling tools, results tracking, and early access to new features.
  • Everything in Free
  • Full pacing for every run type
  • Weather-adjusted pacing
  • Simple rescheduling tools
  • Send to watch — Apple, Garmin, COROS
  • Full program library
  • Results tracking and run history
  • Early access to new features
Start Pro — 7 Days Free
Cancel anytime. No questions asked.
The plan Steve wished his patients had before they ended up in his clinic.

Start free. No credit card, no commitment, no Olympic expectations. A PT-designed plan built for the runner you actually are — not the one the app assumes you should be.

Start Free — No Card Needed → See How It Works
Free forever tier · No credit card · Cancel Pro anytime