Pheidi Running Plans

Pheidi — Personalized Running Training Plans That Fit Your Life

Pheidi is a free running training plan app for runners targeting 5K, 10K, half marathon, or marathon. Unlike generic plans that assume a perfectly predictable life, Pheidi builds a plan around your real schedule — which days you can run, how much time you actually have (shower and commute included), and how your week shifts. When life happens, the plan adapts.

What it does

Tell Pheidi your goal race, your experience level, and what your week looks like. It generates a complete plan grounded in peer-reviewed sports science and established coaching methods — proper periodization (Base → Build → Peak → Taper), smart mileage progression, polarized intensity (80% easy / 20% hard), and recovery science. Miss a run? It reschedules intelligently with no guilt and no penalty. Going on vacation, switching jobs, or working night shifts? Update your schedule and the plan regenerates from that week forward.

Key features

Plans for every level — beginner (run/walk method, conservative progression) through advanced (doubles, hill repeats, race-pace long runs)
Adaptive mileage progression calibrated to your current volume, with single-session spike protection based on 2025 BJSM injury research
Polarized 80/20 training with real-time gray-zone coaching
Age-adjusted recovery, cycle length, and warm-up duration for runners 40+
Two-way sync with Google Calendar, Apple Calendar, and Outlook as time-blocked events
Dormant injury system that activates only when you report pain — pain tracking, run/stop guidance, return-to-running protocols
Taper protection that prevents panic-adding miles in the final weeks
Heat and humidity pace adjustments, race-day fueling guidance, and VDOT-based pace targets