Enter elapsed times for the race distances named above (mm:ss or h:mm:ss). These inputs are times, not distances, so they do not change with the unit setting. The unit setting controls the pace labels and all training distances shown below and in your plan.
Training paces
Race predictions
Plans can run up to 104 weeks. The plan adapts automatically: update your VDOT after any race and every pace recalculates. Tap a workout to log distance and notes. Tick the equipment you have and the plan schedules weights, bike and swim sessions on your rest days for you.
Weekly volume
Import workouts
Upload .FIT, .GPX or .TCX files from your watch or app. Matching workouts are ticked off with your real distance and pace, and other runs are added as extras. Garmin Connect: activity menu, Export to TCX or GPX. Strava website: Export GPX. Files are read in your browser and never uploaded.
Log an extra run
Recent notes
Health dashboard
Your daily snapshot for recovery, fuelling and how training is feeling.
Daily check-in
Quick notes help PaceForge understand how your week is feeling.
Body check
Record niggles or pain so the training plan can respond conservatively.
A niggle is mild; pain or an injury may mean adjusting training and getting appropriate support.
Food & drink log
Capture meals and snacks without calorie tracking or judging portions.
Nutrition & fuelling
Choose the kind of support you want. These are habit and performance goals—not weight or calorie targets.
General information only, not a personalised diet or medical advice. Meal nutrition estimates are approximate and vary by brand and serving. Check food labels for allergens; ask a registered dietitian or healthcare professional about individual medical needs.
Meal idea library
Practical options organised around your training day. Ideas update when you change your food preferences.