Free
£0
Start here. Upload your history and watch your zones and profile take shape.
Start freePhysiology-first marathon coaching
Know your zones. Know your fitness. Know what to train next.
Upload your running history and RunZones analyses the training you've already done to build personalised zones, assess your current fitness, and give you clear direction for every run.
Built by an Olympian · 2:09:49 marathoner
LATEST ACTIVITY TODAY
Aerobic
Power
Power
DISTANCE
14.1kmFULL ACTIVITY
52:04 · 3:41/km
Avg HR 149 bpm
COACH READ
Well done - 7.7 km of work, around Aerobic Power. Avg pace was 3:03/km, fastest rep 2:57/km, max pulse 179.
GPS trusted · HR included
Launch offer
Performance Review — £39.99
Your whole file read by hand by an Olympian, zones confirmed in your account — includes a FREE month of Full Coaching (worth £19.99).
See an example review (PDF) →How it works
From a folder of old runs to direction you can train on.
01
Upload your history
Connect Strava or drop in your files — years of runs welcome.
02
We read it
Zones and current fitness set from what you've actually run.
03
Train with direction
Every session has a purpose — and gets scored against it.
Current fitness
Zones set from your real running. Confirmed by hand.
Not %maxHR guesses. Each zone is observed in your last 28 days — pace and pulse together — then confirmed by a coach who's raced at 2:09.
RecoverySteadyLT1LT2High intensity
Performance profile
Fitness proven by recent efforts. Never stale.
Your 1k to 15k profile is built from proof — real efforts inside the last four weeks. Every proof carries an expiry, so your profile never claims a fitness you no longer hold.
Coach read
Every session, scored against its purpose.
You didn't just run 14.1 km — you ran Aerobic Power. After every upload, RunZones checks the work you did against the work the session was for, and tells you plainly how it landed.
LATEST ACTIVITY TODAY
Aerobic
Power
Power
DISTANCE
14.1kmFULL ACTIVITY
52:04 · 3:41/km
Avg HR 149 bpm
COACH READ
Well done - 7.7 km of work, around Aerobic Power. Avg pace was 3:03/km, fastest rep 2:57/km, max pulse 179.
GPS trusted · HR included
Training calendar
Your weeks, coloured by zone.
Every run lands on the calendar as a zone-coloured dot — recovery to VO₂ max — with proof sessions flagged where they happen. The shape of a week, at a glance.
Race recipe
See the recipe behind your best racing — and what's missing now.
RunZones finds the mix of work that led into your best blocks — volume, zones, long-run durability — and compares it with what you're doing today.
The coach
“I read files the way I'd review a professional athlete's.”
Every Performance Review is read by me, not a model. I look at your zones, your proof, your recipe — and write back what a coach would say if you were on my squad. Read an example review →
Stephen Scullion
Olympic marathoner · 2:09:49
Pricing
Start free. Go deeper when you're ready.
Full Coaching
£19.99 /month
Train with direction — every session planned to your zones, then scored against its purpose.
Start your goalPerformance Review
£39.99 one-off
Your whole file read by hand by an Olympian. Zones confirmed and your next block made clear.
Get your reviewSee an example review (PDF) →Upload your running history. Train with Olympian-level insight.
Built by an Olympian · 2:09:49 marathoner