Plan your running
How does a race time set your training paces?
Your goal race time and your current training paces answer different questions. The goal is where you want to get to. A recent result tells Shakeout where to start your training.
Start with a result that reflects your running now
Enter the distance and finish time of a recent race. Shakeout turns that result into a fitness score, then uses the score to calculate the paces in your sessions. An old personal best may describe fitness you have not reached again yet.
You do not need to maintain a separate pace table. The same starting score supplies the pace targets throughout your plan, so the daily session and the week ahead use the same reference.
Different sessions have different jobs
An easy run, a marathon effort, threshold work, intervals and repetitions each have their own target. Your easy pace is shown as a range. Faster sessions include work and recovery instructions, rather than asking you to run the whole outing at the fastest pace.
Read the complete session before you start. Its warm-up, work, recoveries and cool-down belong together. The pace written beside one work segment is not a target for every minute of the run.
A new result can change the weeks ahead
When you add another race result, Shakeout reassesses the fitness score and reconciles it with the score used by your plan. An improvement can raise training paces gradually. A slower result can lower the targets. Recording a result is not a promise that every pace jumps immediately to its new prediction.
The plan updates the remaining training from that assessment. Your completed runs remain a record of what you actually did; changing a target does not rewrite them.
Use the plan alongside your recorded runs
With permission, Shakeout reads running workouts from Apple Health and matches them to planned sessions. The run review helps you compare the recorded run with the session. You can also log a run yourself.
Paces and the plan are calculated on your phone. Everyday training works offline. Sign-in, backup and subscription checks need a connection.
Try Shakeout when it launches
Shakeout is coming soon to iPhone. Get the App Store launch email.
Join the waitlist