What is Earned Pace Progression?

EPP is Runallo's training philosophy: future pace targets are based on training you consistently complete, session quality and recovery — not automatic weekly increases. The full method lives at /earned-pace-progression.

Is Runallo suitable for beginners?

Yes. The beginner plan uses walk-run intervals and gentle progression, suitable for complete first-timers.

Can I use Runallo for a 10K?

Yes — Runallo builds plans for 5K, 10K, half marathon, marathon and weight-loss goals, and adapts them as you log runs.

Does Runallo help with weight loss?

Runallo has a weight-loss mode that prioritises easy, sustainable mileage over hard sessions you can't keep doing.

What happens if I miss a run?

The plan repairs the week — it doesn't stack missed runs onto the next one.

Is Runallo a Runna alternative?

Yes — Runallo is a simpler, lower-cost alternative for runners who want adaptive plans built on transparent, evidence-driven progression.

How much does Runallo cost?

Runallo is free. Every feature — structured weekly plans, one-tap logging, personal bests, weekly training guidance and race pacing — is available on every account, with no paid tier.

Do I need a GPS running watch?

For the full Earned Pace Progression experience — following prescribed pace targets and recording each work interval — a GPS running watch is required. You can still view your plan, learn about EPP and log basic sessions without one, but manual entry is treated as lower-confidence evidence. See our running-watch guide for options across every price band.

Does Runallo give medical advice?

No. Runallo provides general training guidance only. Speak to a qualified professional if you have any medical concerns.

Can I change my training days?

Yes. Tell Runallo your available days and move sessions whenever life changes.

Is there a free version?

Runallo is entirely free — sign up with an email or Google/Apple SSO and start building your plan.

Runallo

Don't chase faster paces. Earn them.

Runallo is built around Earned Pace Progression — every next target is backed by completed sessions, genuine effort, and recovery that says you're ready.

Start free Read the method

Recreational runner in a plain grey top jogging along a tree-lined path in early morning golden light, wearing a small unbranded GPS watch.

Six recreational runners of different ages, body types and experience levels standing side by side on a park path in plain athletic clothing.

One-minute check

Where should your running progress begin?

Answer four quick questions and get an instant starting recommendation based on your current running, goals and lifestyle.

No account is needed to see your result.

Step 1 of 4

What best describes you?

New to runningI am building my first consistent running habit.
Returning after a breakI have run before but need to rebuild from where I am now.
Regular runnerI run consistently and want more structured progression.
Running and strength trainingI want my running to work alongside gym or weight training.

Answers are kept in your browser until you choose to save them with a profile. You can leave, change your answers or start again at any time. Learn how Runallo works.

Built for 5K to marathon

Free to sign up and use

Adapts when life gets busy

Beginner-friendly

Weight-loss friendly

Runallo's training philosophy

Powered by Earned Pace Progression

Runallo uses completed training, runner feedback and recovery evidence to decide when future pace targets should progress. Forecasts are still forecasts — an earned pace is one you have actually shown you can hold, under control.

01
Plan
Session structure based on what you already own.
02
Run
You do the session as intended — or as close as life allows.
03
Record
One-tap log of pace, effort and how it felt.
04
Assess
The evidence is compared to the target.
05
Earn
A pace becomes yours after repeated qualifying sessions.
06
Adapt
The next target is set from evidence, not the calendar.

Diagram of the Earned Pace Progression feedback loop with six numbered stages: Plan, Run, Record, Assess, Earn, Adapt. — Plan · Run · Record · Assess · Earn · Adapt — the loop that decides every next target.

Read the full method Browse the method series

Today, Runallo generates adaptive weekly plans, tracks your logs and surfaces forecasts. The full automated EPP decision engine (progress · consolidate · hold · reset) is being built in future phases — we won't mark a pace as earned until you actually earn it.

How Runallo works

Four simple steps. No spreadsheets, no plan PDFs, no calendar-driven guesswork.

Tell us your goal

Distance, race date, current fitness, available days.

Get a weekly plan

Sessions matched to what you can already hold under control.

Log every run

One-tap log of pace, effort and how it felt.

Earn the next step

The next target is set from your evidence, not the calendar.

The training pillars

Three kinds of session, one honest system

Every Runallo week is built from these pillars. Each pillar is measured on its own terms — pace is only one of them.

Recreational runner mid-stride on an outdoor track lane, showing controlled interval effort with lane lines curving into the distance.

Quality — earn pace

Threshold and interval sessions. The average of your work intervals — not the first fast repeat — is what earns the next target.

Relaxed runner jogging easily beside a misty canal towpath at soft morning light, calm posture and gentle effort.

Recovery — protect recovery

Easy runs stay easy. Pace is not the target today; the goal is to arrive fresh for the next quality session.

Single runner on a quiet countryside road curving through rolling green hills, conveying a long steady aerobic run.

Endurance — earn time or distance

Zone 2 and long runs build the aerobic base. Duration progresses first; pace improves as a side-effect, not a chase.

Goals Runallo supports

From your first 5K to a marathon personal best, with weight-loss and return-to-running modes built in.

First 5K

Walk-run friendly build over 8 weeks.

Faster 5K

Sharpen with intervals and threshold work.

Faster 10K

Break 60, 55, 50 or 45 minutes.

Half marathon

12-week plan with adaptive long runs.

Marathon

16 weeks of sensible build and taper.

Weight loss

Sustainable easy mileage you'll stick to.

Return to running

Cautious rebuild after a break.

Over-50 running

Recovery-aware structure.

Split composition showing a hybrid athlete performing a controlled barbell back squat on the left and running in the park on the right.

Strength runners welcome

Runallo fits around the rest of your training

Weightlifters running three days a week, hybrid athletes and strength-first runners preparing for a 5K all get an honest progression that respects the load already on their legs.

Browse training examples How EPP works

Why Runallo is different

Progression you can point to

Every pace target is tied to the sessions that earned it — not a week number on a template.

Repairs missed weeks

Skipped runs don't stack. The plan rewrites the week so you stay on track.

Adapts to your schedule

Pick training days. Move sessions. The plan still works.

Explains every session

Each run includes a clear purpose and how it should feel.

Forecasts marked as forecasts

Predictions are honest — they are not the same as an earned pace.

Simple for normal runners

Built for everyday runners, not data-obsessed athletes.

Free — every feature

Runallo is free to sign up and use.

Every Runallo feature is available on every account. No paid tier, no upsells, no card required — just create an account and start building your plan.

Weekly structured running plan
One-tap session logging
Personal bests & progress insights
Missed-run repair and next-week suggestions
Weekly training guidance
All running calculators

Create your free account

RRunallo

Free signup

Step 3 of 7

Which days can you run?

MTWTFSS

A clear view of your training

Polished previews of the Runallo app — coming soon for iOS, Android and web.

RRunallo

Goal wizard

Step 3 of 7

Which days can you run?

MTWTFSS

Goal wizard

RRunallo

Weekly plan

Week 4 of 12

Half marathon

Mon
Easy 5 km
30 min
Tue
Rest
—
Wed
Intervals 6×400 m
40 min
Thu
Easy 4 km
25 min
Fri
Rest
—
Sat
Long run 12 km
1 h 12
Sun
Walk / mobility
20 min

Weekly plan

RRunallo

Today's session

Today · Wednesday

Intervals 6 × 400 m

15 min easy, then 6 × 400 m at 5K effort with 90 s jog recovery, 10 min easy.

Duration

40 min

Effort

Hard

Zone

Today's session

RRunallo

Session log

How was it?

Easy 5 km · 31:08

Session log

RRunallo

Weekly coach note

Coach note

Great consistency this week.

You hit 3 of 4 runs and felt strong on Saturday. I've kept Tuesday easy and shifted your long run by a day because you flagged Saturday as busy.

Next change

Long run moved to Sunday · 13 km

Weekly coach note

RRunallo

Progress forecast

Goal forecast

Half marathon · 8 weeks away

Predicted

1:58:30

Goal

1:55:00

On track. Adding one threshold session would close the gap.

Progress forecast

How Runallo compares

Runallo is a simpler, free alternative for runners who want structured, evidence-driven training plans without paying premium coaching prices.

Feature	Generic free plans	Premium running apps	Runallo
Price	—	Premium subscription	Free
Adaptive weekly plan	No	Yes	Yes
Missed-session repair	No	Limited	Yes
Beginner friendly	Varies	Yes	Yes
Weight-loss mode	No	No	Yes
Race pacing strategy	No	Yes	Yes
Simple dashboard	Varies	Sometimes overwhelming	Yes
Every feature free	Sometimes	Trial only	Yes

vs Runna vs Coopah vs TrainingPeaks vs Nike Run Club vs Strava vs Garmin Coach vs Couch to 5K

Choosing the right running plan

The best running plan is the one you can keep doing. Most runners don't fail because their plan was wrong on paper — they fail because life changed and the plan didn't. Long weeks at work, kids' schedules, illness, a niggle in the calf: these are normal. A useful plan accepts them and adjusts.

Two principles do most of the work. First, easy runs should be easy — slow enough to hold a conversation. Second, progression should be patient. Adding 10–15% of weekly volume, with a cutback week every fourth week, lets your body absorb the work without breaking.

Whether your goal is your first 5K, a half marathon personal best, or steady weight loss, the same rules apply. Runallo's job is to handle the planning so you can focus on the run in front of you — and to rebuild the week when something gets in the way.

Runallo provides general training guidance, not medical advice. Stop and seek medical help for chest pain, dizziness, severe pain or unusual symptoms. Users with medical conditions, pregnancy, major injuries or concerns should speak to a qualified professional before starting.

Frequently asked questions

Know exactly what to run this week — and why.

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