Train from current fitness,
not wishful goals.
VDOT calculates exact training paces and heart rate zones for your body today—eliminating premature overreaching.
YOUR PACE. YOUR RACE.
Shape your pace.
Build your race.
An AI marathon coach that reads your physiology—recalibrating your workouts weekly from VDOT, heart rate, and recovery.
01 TRAINING PHILOSOPHY
Your plan shouldn’t be
built for an average.
Goal pace is where you want to arrive—not the speed you should force today. PaceShaper starts from your verified fitness right now and lets each week’s real logs dictate what comes next.
See how it worksTrain from current fitness,
Each week’s response
shapes the next.
Cardiac drift, perceived effort, and actual splits directly govern next week’s progression—never ignored as footnotes.
Listen to early
physical signals.
Tightness in the soleus, ITB, or plantar fascia triggers intelligent load adjustments and active recovery before injury strikes.
WEEKLY RECALIBRATION
VDOT 46.0Heart Rate 120–131 bpmVolume & RPE Tracked WeeklySoreness / Fatigue Load Adjusted
Training isn’t a static spreadsheet—it’s an ongoing dialogue
02 READING BODY SIGNALS
Every run you log
shapes next week.
Record your actual pace, average heart rate, and RPE—plus any localized soreness. During your weekly settle, the coach audits your training load to decide whether to upgrade, consolidate, or actively deload.
- ✓Paces and HR zones update dynamically with current VDOT
- ✓Fatigue and soreness flags directly shape prescriptions
- ✓You review and approve before activating next week
03 HOW IT WORKS
Start where you are,
build toward race day.
No exercise physiology degree required. Enter your baseline, log your runs, and let weekly reviews chart your next step.
- 01
Create Runner Profile
Enter a recent race time, target event, and race date to establish your baseline VDOT. Receive 100 starter credits.
- 02
Start Week 1 Free
Your first microcycle is completely free—calibrated to your current VDOT rather than an unattained target pace.
- 03
Log Actual Workouts
Record actual pace, average heart rate, and RPE. Flag any tightness so your weekly audit captures the full picture.
- 04
Weekly Review & Adapt
The coach issues an Upgrade, Consolidation, or Active Deload verdict. Once confirmed, next week’s zones update automatically.
04 WHAT THE COACH WATCHES
More than generating plans—
knowing when to pull back.
The core question in endurance coaching isn’t “What is on the calendar today?”—it is “What is your body ready to absorb right now?”
TRAINING RHYTHM
ILLUSTRATION
Stepwise VDOT Progression
Week 1Week 8Race Day
Paces Anchored to Current Fitness
Clear E, M, Sub-T, T, and I training zones plus race time equivalents. Weekly mileage caps scale with VDOT so newer runners never get overloaded.
E / EasyM / MarathonT / Threshold
Soreness & Fatigue Screening
Discomfort in the ITB, soleus, plantar fascia, Achilles tendon, or hamstrings directly reshapes next week’s intensity and recovery days.
Heart-Rate Guardrails
If Sub-Threshold sessions repeatedly drift above 88–90% HRmax, the coach scales back intensity instead of forcing an unsustainable pace.
Post-Long-Run Active Recovery
A dedicated 6–8 km ultra-easy flush run follows every long run to accelerate recovery—never scheduling two consecutive full rest days.
Structured Pre-Race Taper
Within 14 days of race day, weekly volume drops below 60% of peak load while brief strides keep neuromuscular sharpness intact.
Race Strategy & Season Archive
Generate custom race-day pacing splits, finish predictions, and fueling cues—then archive every completed season permanently.
05 ADAPTIVE COACHING
Same training week,
two completely different plans.
Your training logs reshape what happens next. Illustrative example below; actual prescriptions reflect your personal telemetry.
STATIC TEMPLATE EXAMPLE
Week 10
8 × 1000 m
One fixed goal pace for everyone. Even after poor sleep and tight calves, a static PDF never adapts.
Body ChangesPlan Stays Rigid
PACESHAPER WEEKLY AUDIT
Week 10 · Active Deload
Recover first, then rebuild.
Heart rate exceeded 90% HRmax twice last week alongside mild right soleus tightness. Sub-T pace eases by 3–8 sec/km, VDOT adjusts -0.5, and a 6–8 km recovery flush follows the long run.
Body ChangesTraining Adapts
Illustrative scenario. Actual recommendations depend on individual training logs and physiological feedback.
06 EXERCISE SCIENCE
AI reads the data,
science sets the boundaries.
AI handles synthesis and adaptation. Exercise physiology defines the guardrails so every session has a clear purpose.
Jack Daniels’
Running Formula
Translates verified race results into physiological VDOT scores and E, M, T, and I training paces—preventing premature pace forcing.
Norwegian
Sub-Threshold
Breaks threshold stimulus into short-rest intervals capped at 82–87% HRmax, avoiding back-to-back tempo runs and excessive VO₂max strain.
Hansons
Marathon Method
Distributes weekly mileage evenly to build fatigue-resistant marathon pace durability, capping long runs at 26 km.
For Advanced Runners: Physiological Guardrails
- Norwegian Sub-Threshold rotates three core sessions: 4–5 × 2000 m (60s rest), 8–10 × 1000 m (60s rest), and 20–25 × 400 m (30–45s rest).
- 5–6 running days per week with a 6–8 km ultra-easy recovery run the day after every long run, avoiding consecutive full rest days.
- Hansons structure balances one Speed/Strength session, one Marathon Pace (MP) tempo, and one steady long run each week.
- Weekly volume safety ceilings: 32 km under VDOT 30, 45 km under VDOT 40, and 60 km under VDOT 50.
Methodologies are inspired by publicly available sports science literature and have no official affiliation with the respective authors or organizations.
07 RACE DAY STRATEGY
On race day,
run your earned pace.
Before race day, your coach compiles a realistic target pace, finish projection, and split execution guide grounded in your actual training cycle.
RUN YOUR
OWN RACE42.195ONE STEP AT A TIME
OWN RACE42.195ONE STEP AT A TIME
08 CREDIT PACKAGES
Pay only for
what you train.
Start with 100 free starter credits and a free Week 1 plan. Weekly settles cost 10 credits (~10 weeks included). Top up only when you’re ready for a full race build.
100Free Starter CreditsNo recurring subscription · Non-expiring credits
16-Week Marathon Cycle~165 Pts+~245 Pts for a 24-week build; mid-week reschedules cost 2 Pts each.
- Week 1 Microcycle Plan
- 0 Pts
- Weekly Settle | 15× (16W) · 23× (24W)
- 150–230 Pts
- Pre-Race Strategy | Initial Generation
- 5 Pts
- Season Archive & New Cycle Kickoff
- 10 Pts
01 / STARTER
Starter Month Pass
US$8.9
+60 Pts
Ideal for testing adaptive weekly reviews and schedule adjustments.
02 / RACE SEASON
Full Season Plan
US$16.9
+280 Pts
Covers a full 16–24 week marathon build including weekly settles, race strategy, and reschedules.
03 / TWO SEASONS
Annual Dual-Season Pass
US$29.9
+560 Pts
Reserved credit bank for spring and autumn marathon campaigns all year.
Credits are purchased inside the app in USD and never expire. Starter credits cover roughly two months of training depending on schedule adjustments.
Start Free in App09 FAQ
Common questions,
answered clearly.
Everything you need to know before your first run.
Do I need to understand VDOT or Sub-Threshold terminology?
Not at all. The app translates everything into plain daily workout targets, paces, and heart-rate ranges. Physiological terms simply explain the rationale behind each session.
Is a GPS watch or chest strap required?
No. You can log your actual pace, average heart rate, and perceived effort manually. When heart-rate data is provided, fatigue and deload detection becomes even more precise.
How long do the 100 starter credits last?
Your Week 1 schedule is free, and each weekly review costs 10 credits—giving you roughly 10 weeks (~2 months) of adaptive coaching. Mid-week reschedules (2 Pts) and race strategy guides (5 Pts) draw from the same balance.
Can beginner runners use PaceShaper?
Yes. Weekly mileage caps scale automatically based on your current VDOT so newer runners build safely without excessive volume.
Does the app support both English and Traditional Chinese?
Yes. The interface, workout prescriptions, and AI coaching analysis can be switched seamlessly between English and Traditional Chinese at any time.
Is this medical advice?
No. PaceShaper provides informational training planning only and does not constitute medical advice. Consult a physician or physical therapist if you experience persistent pain.
10 NEXT TRAINING CYCLE
Your next marathon starts
with smarter pacing.
Begin with 100 free starter credits and your complimentary Week 1 schedule.
Start Free Trial