Free personalised training plans for runners — road, trail, ultra and beyond. No GPS required.
Free · No credit card
Choose your goal — trail, road, ultra, skyrace, 5K to marathon — and the qualities to work on. Your personalised plan is built around your real profile: terrain, available days, current fitness level. It adapts every week as you train.
— Train
Start from your next race and how you run today. The plan is built around you — terrain, distance, weekly availability — and you can adjust it at any time.
Every session in the diary — run, trail, intervals, strength, extra activities. No forms to fill in, no parallel apps. Your history, all in one place.
The feedback that matters comes from you — not from your wrist. RPE (perceived effort, 1–10) is the only number we ask for. No heart rate monitor, no zones, no data to interpret. Anyone already knows how to give this number.
Using Garmin, Coros, Polar, or any other device? Export the GPX file and import it into your diary. Adapta reads distance, elevation, and heart rate — no manual re-entry.
— Recover
A quick daily check: sleep, energy, legs, motivation. You always know how you really feel — and the plan takes it into account.
Kilometres, intensity, trends over time. Data that tells you how you're growing as a runner — week after week.
Adapta is not a coach — it's a diary and a planner. But if you work with a coach or physiotherapist, your last 90 days are exportable in one click: CSV for Google Sheets, PDF with charts, or a text brief ready to send.
— The plan follows you
Activate cycle sync and the plan adapts to your monthly phases: it eases intense sessions when your body needs it, leverages high-energy phases for harder work. If you're postpartum, the plan automatically adds safety notes in high-impact sessions for the first 26 weeks. If you're in menopause or perimenopause, the plan accounts for variations in recovery, thermoregulation, and perceived effort. All optional, private, revocable at any time.
Runners with prosthetics, limb differences, visual impairment, neurological conditions or variable-capacity chronic conditions (fibromyalgia, lupus, multiple sclerosis, chronic fatigue) get a plan calibrated to their profile — contextual technical notes, adapted volume, personalised intensity thresholds. For chronic conditions: shorter sessions, deload every 3 weeks, 90/10 load distribution. No session excluded, complete and adapted training.
Missed a session? The plan absorbs it. Going on holiday? Mark the days and the plan reorganises itself. Injured? The load reduces, then gradually returns when you're back. No manual replanning, no sheets to redo. Train when you can — Adapta does the rest.
"Improvement happens during recovery, not during effort."
Adapta is built around this principle. The plan that follows you.
Level, preferred terrain, available weeks. Three minutes to build your starting point.
Choose the race and the qualities you want to improve — endurance, speed, climbing, recovery. The plan is yours and you can adapt it over time.
Every session goes in the diary. If life gets in the way, the plan adjusts itself — without you having to touch anything.
Adapta is a training diary for runners and trail runners. It helps you build a personalised plan for your next race, log every session, understand how you're recovering, and track your progress over time. It's free.
For anyone who runs seriously and wants to train more mindfully: road runners (5K, 10K, half, marathon), trail runners, skyrunners, ultrarunners. It works for all levels — from beginners preparing for their first race to athletes looking to refine their preparation.
Yes. Adapta is designed with specific attention to women. The Cycle sync feature (optional) recognises the phases of the month and automatically adjusts the load: it eases intense sessions during the menstrual and late-luteal phases, and leverages high-energy phases for harder sessions. If you're postpartum, you can enter your weeks since delivery in your profile: the plan automatically adds pelvic floor safety notes to high-impact sessions for the first 26 weeks. If you're in menopause or perimenopause, you can indicate this in your profile: the plan accounts for the typical variations in recovery, thermoregulation, and perceived effort during this phase. All features are opt-in, private, and revocable at any time.
Yes. Adapta covers all disciplines: road running from 5K to marathon, short and medium trail, ultra trail, skyrace, vertical kilometre. The plan is built around the race type, distance, elevation, and how many days you have available each week.
Nothing dramatic. You mark the holiday, injury, or unavailability and the plan reorganises itself. You can also move a single session or shift the whole plan forward by a few days. No manual adjustments: you'll find a plan already adjusted to your real situation.
Yes. Adapta supports runners with amputation (transtibial, transfemoral, bilateral), limb difference, visual impairment, neurological conditions, and chronic variable-capacity conditions (fibromyalgia, lupus, multiple sclerosis, chronic fatigue syndrome, compensated heart conditions). The plan excludes no session type: it applies contextual notes, calibrated volume factors, and adapted intensity thresholds for each profile. For chronic conditions, the plan uses a pacing-first approach: shorter sessions (max 75 minutes), deload every 3 weeks, 90/10 distribution. The feature is activated during onboarding and can be changed in your profile.
Yes. You can export the GPX file from your device or app and import it directly into Adapta. The parser reads distance, elevation, and heart rate and logs the activity automatically.
Adapta works as a Progressive Web App (PWA): you can add it to your phone's home screen and use it like any native app, even offline. No download from the App Store or Google Play required.
Every time you log a session, Adapta analyses your declared RPE (how hard you worked), your daily recovery scores (sleep, energy, legs, motivation), and sessions you've skipped. Based on these signals, the plan can reduce volume if you're under stress, add a recovery day, or gradually increase the load when you're feeling well. It doesn't use a black-box AI: the rules are transparent and predictable.
Yes. From Settings you can export your last 90 days in three formats. The text brief summarises completed sessions, plan adherence, average RPE, recovery, and your next goal — ready to copy and send in a second. The CSV includes every session with calculated metrics (RPE×min load), personal notes, and recovery scores, to open in Google Sheets or Excel. The PDF adds visual charts of weekly load and daily recovery.
Strava records your activities. Garmin Connect syncs your device data. TrainingPeaks is a coach-facing platform that requires a subscription and a coach to get the most out of it. Adapta does something different: it builds your training plan from your goal and race, adapts it week by week based on how you're recovering and how hard sessions felt, and works entirely without a GPS watch or heart rate monitor — RPE is the only input required. It's a planner and diary in one, built around how real runners actually train. And it's free.
RPE (Rate of Perceived Exertion) is a 1–10 scale of how hard an effort feels. A 3 feels like an easy walk-jog. A 7 is working hard but sustainable. A 10 is maximum effort. Research shows RPE is at least as accurate as heart rate for quantifying training load (Foster et al., 2001) — and you don't need any device to give it. Adapta uses RPE as its primary signal because it's accessible to everyone, honest about how your body really feels on a given day, and doesn't require interpreting numbers on your wrist. The science behind this approach is explained in the Foundations section.
Yes, Adapta is completely free. No credit card, no subscription. It's an independent project built by a runner for runners.