5K · 10K · Half · Marathon
A training plan that adapts to your legs.
Atemp builds a day-by-day plan for your race, then adjusts it every week from the runs you log and how your body feels. Plan, run, review, repeat, all the way to the start line.
Built on
- Jack Daniels' VDOT formulas
- Pfitzinger & Higdon periodisation
- 80/20 intensity (Seiler)
- Injury-safe load growth (Nielsen 2014)
How it works
Three short steps. Then it learns from you.
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1
Your race
Distance, race day, target time and how many weeks you want to train.
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2
Your fitness
Your level, weekly distance, and a recent race if you have one. It sets your paces.
Easy pace
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3
Your week
Which days you run, lift or rest. Atemp picks the easy, quality and long days.
5 runs a week
Go on, try them. The numbers come from the same engine as the planner. Tap Sat or Sun to move the long run.
Then every week: log your runs, close a quick review, and next week adjusts.
From base to race day
Four phases, fitted to the weeks you have.
- Base
Easy volume and strides. Consistency first.
- Build
Tempo, intervals or marathon pace. The long run grows.
- Peak
The biggest weeks and the most race-specific work.
- Taper
Less running, same intensity. Arrive fresh.
What you get
A coach's loop: plan, run, review, adjust.
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Paces that are yours
Easy, long, tempo, interval and race paces from Jack Daniels' VDOT, set from your own numbers.
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An honest goal check
Add a recent race and Atemp tells you if your target is realistic, challenging or too ambitious.
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Every day planned
Every session has its distance, pace and what to do, from easy runs to race-pace long runs.
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Log every run
Distance, pace and how it felt, in a few taps. Your logs stay in your browser.
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A weekly review
Tired, sore or missed runs? Next week holds, eases off or pauses. Feeling good? It builds again.
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Progress & readiness
Compliance, longest run, a race-readiness score and race predictions from your time trials.
FAQ
Questions runners ask
Is Atemp free?
Yes. No account and no payment.
Where is my data saved?
In your own browser, on this device. Nothing is sent to us. Export a backup from My plan to keep it safe or move it to another device. We only ask for an email if you download your plan as a PDF or calendar file.
Which races does it plan for?
5K, 10K, half marathon and marathon, for beginner, intermediate and advanced runners.
What if I miss runs or feel tired?
Close the weekly review and say how you feel. Atemp holds, reduces or pauses next week so you never have to make up missed runs. Feeling good again? It builds back up.
I've never raced. Can I still use it?
Yes. Your paces then come from your target time. Run a time trial after a few weeks and log it in Progress to see where you stand.
How many weeks do I need?
5K and 10K: 8–12 weeks. Half: 12–16. Marathon: 16–20, plus extra base if race day is far away. Atemp builds plans from 8 weeks up to a full year (52 weeks).
Is this medical advice?
No. Atemp is a guide. Check with a doctor before starting marathon training, and skip or shorten a session when something hurts.
Race day is closer than it looks.
Start with what you know today. Atemp adjusts as you go.
Create Plan