best running app / plan for maintaining and improving

When i can be bothered I do a sprint sesh a tempo run and a long run a week.

Always on feel. 

If you do it on feel as it gets easier you make it harder which makes easier. 

I will not stick to a plan but i find thats relatively easy. 

This is something I am interested in as well, everything I have looked at is too specific for one sport, I would love an app that would say prepare me for a 10k run event, but also take into account a couple of weight training sessions and a long bike ride each week.

I would have hoped this is something AI should be able to improve (when they stop using it for societal manipulation on social media), but I can't see anything that is going in that direction yet, most use of AI in the sports sector just seems to be concentrating on the superficial.

Kudos on the half, from the couch - that's cracking! 

I'm probably showing my age, but for me if you can run the distance already then old-school training should work fine. As Josh says, 3 runs a week would be grand, or even 2 would suffice. The short one is working on your speed, and over the long one you can see how or if it's bringing down your overall time. There are suggestions of training or schedules online which can help too (e.g. this week's tempo run, do 5 minutes max speed, 5 minutes jogging, 5 minutes max etc). 

I'm only doing 10k cross country runs, using the same route most of the time. It's got distinct bits (4k flat road, 1k scramble up steep hill, 2k hilly track, 3k downhill roads etc) and I really focus on attacking different bits each week, and then try to string them all together into a fast run. Got a 10k XC race this week so will see how it's worked... 

I'm with you MSP, i tried to do it via my Wahoo SYSTM app, that does plans to train for a duathlon, but the biking turbo trainer parts are easy, but any running part of the plan you just had to write it down and try and do it

Up to know i have tended to do the Coopah running plan, which was 3 days of running, one short easy run, one tempo or interval run and one longer weekend run that increased gradually, then tried to chuck in a couple of rides and a strength session and just kep an eye on HRV and my fatigue

I will always be a cyclist first, running is a new challenge as i hit 50 and to raise money for charity. But having done one half, i just want to improve on my time for the other two and found the structure and the voice commands in headphones easy especially for the interval stuff, but all plans don't seem to account for just wanting to improve

Apparently Garmin training plans work well. Personally  I have no idea as apparently I am getting worse currently

As another option, could you join a running club/group and pick up some new ideas that way?

I used to find it was a bit like cycling in that running with faster people made me faster*, without having to think about it too much.

*Not that I ever got much faster than you are now

Agree all the built in coach plans are either Run or Bike and built to hit a target. I would consider a personal actual coach, you’ve done way enough to justify it (well done btw!).

Apps like TrainHeroic are built for coaches to design programs for their athletes, coach loads up the plan, athlete runs the sessions from the app like you’ve been doing.
Ben Plenge uses it, I’m signed up to his MTB plan. There might be an equivalent out there for running.

Thanks all, will have another look at Garmin plans, as i do have Garmin watch, but annoyingly Wahoo bike computer and turbo trainer! 

Felt a bit self conscious joining a running club, as i expected it to be all skinny racing snakes, but will try and find one that doesn't mind knackered old prop forward shaped guys... 

Felt a bit self conscious joining a running club, as i expected it to be all skinny racing snakes, but will try and find one that doesn't mind knackered old prop forward shaped guys... 

Not hard to find.

Go tona park run. See what club tops go for cake after.

Yeah, the apps tend to focus on one activity - so training for a running event, or training for a cycling event but if you do a bit of both, it gets a lot harder.

I have used, and am currently using the free Kiprun Pacer App (Decathlon) for running training.

I used it for my first half-marathon last year with a target time of 1hr 55 and ended up doing something like 1hr 51mins.
You set your target event and time, it asks for any recent PB times & over the first couple of weeks you do some gentle runs then a MAS test to give it an idea of where you are, fitness wise.
For me, it tended to work around longer, lower intensity runs with an interval session once a week. It seems to have a good mix of interval sessions. You can tell it how many times you can train a week & give feedback on each workout which it then uses to adjust the plan.

I am currently using it for a 10k at the start of May.

You can also set it for continuous improvement, rather than a specific goal.

If you are based in Scotland, try one of the jog Scotland groups local to you.

My experience of them is that there is a wide range of runners of varying abilities.

Would you pay for a plan?

I ask as I paid Chris Ford (Online Bookings | FORDY RUNS, click on the one that says Personalised Running Training Plan) £50 for my London Marathon plan. I sent some info before the call (current times, how often I run, target time, that kind of thing) and then had 45 minutes talking over things and then had plan sent to me a day or 2 later. Said plan gave me a 20 minute marathon PB.

I'd suggest using Garmin coach. Depending on how new your watch is (I've got the Enduro 3), you may have access to the newer coaching function which is a bit more reactive to recovery/sleep etc. If you set a series of "events" with target times, the coach will focus on training to get you to that target time and mix in base/tempo/VO2 max sessions. You can add in strength training too.

I would suggest using heart rate rather than pace to perceive training effort. That way your training runs will not be affected by whether you run on/off road or flat/hilly routes.

Once you do a few baseline runs, it auto adjusts.

I'd be happy to pay £50, as been paying £15 a month for app or thereabouts 

Posted by: scud

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I'd be happy to pay £50, as been paying £15 a month for app or thereabouts 

@scud, if so, it's well worth talking to Chris. The plan I got was really good, worked with what I liked/didn't, how many days I run, and meant I hit the end goal.

The only negative I would say is that, unlike the apps, it doesn't give you specific paces as it can't adapt as you get fitter. But it does give a good guide on what the pace should feel like and also the effort levels involved.

I thought it was a bargain for £50

Thanks Lunge will contact him, i think if i have pace goals i can set up something on Garmin plan to emulate it.... will have a play thanks

Felt a bit self conscious joining a running club, as i expected it to be all skinny racing snakes, but will try and find one that doesn't mind knackered old prop forward shaped guys... 

I really wouldn't worry about that, most decent sized clubs will have different groups and you'll be fine. And training in a group is a lot more fun, at least IMO. 

Otherwise just do the Garmin plan, or a quick Google will turn up a million different half-marathon plans, none of which are aimed at getting you to run a full marathon next year 🙂

Here's an example: https://www.runnersworld.com/uk/training/half-marathon/a776305/how-to-run-a-sub-2-hour-half-marathon/

(but basically it's what others above have already said: a tempo run, an interval run, and a long run. Maybe sprinkle in a short, easy effort at some point just to keep the legs ticking over).

Felt a bit self conscious joining a running club, as i expected it to be all skinny racing snakes, but will try and find one that doesn't mind knackered old prop forward shaped guys..

There are still a few clubs like that. As a general rule (and I hasten to add these are exceptions to this) but if a club has "Harrier" or "Athletic" in their name they're likely to be a quite serious affair.

If you avoid those 2 words you'll find the vast majority of clubs are friendly and inclusive. Just take a look at their social media or website before you join.

Have you tried asking an AI chatbot? I plugged your exact query into ChatGPT and it's come back with a plan which looks fine to me. Unless there's something unusual about your specific circumstances then you're going to want to do the same as others are doing so that's right up ChatGPT's street...

https://chatgpt.com/share/67f9399b-9338-8006-bef6-eb5ac1629c48

Massive congratulations on finishing your first half marathon—that's a big deal, especially coming from Couch to 5K just a few months ago. It’s great that you’re looking to build on that momentum while keeping things balanced with family, cycling, and weights.

Let’s build a realistic, efficient training plan that respects your time, keeps running enjoyable, and helps you shave time off that 2:09. We’ll aim for a sub-2:00 finish in Edinburgh if possible, or at least a strong improvement with Cardiff as a follow-up target.

🗓️ Weekly Structure (Up to 25/05 – ~6 weeks)

Assume 3–4 runs/week, with flexibility for cross-training or family time.

Key Focus Areas

• Speed Work: Improve pace & stamina.

• Long Run: Build endurance and mental strength.

• Tempo Runs: Improve lactate threshold.

• Optional Easy Run / Cross-Training: Recovery & aerobic base.

• Strength Work: Maintain your weight training as it helps with injury prevention and power.

🏃 Weekly Plan Template

Monday – Rest or Cross-training
Optional easy cycle or family recovery day.

Tuesday – Speed Intervals
Eg:

• Week 1: 5 × 800m @ goal pace (sub-2:00 = ~5:41/km) with 400m jog recovery

• Week 2: 6 × 1km @ slightly faster than goal pace with 90 sec jog

• Week 3: Ladder (400m, 800m, 1km, 800m, 400m)

Wednesday – Weights or Rest
Keep your lifting, but avoid leg day just before your long runs.

Thursday – Tempo or Progression Run
Build up to 6–8km at steady tempo pace (~5:45–6:00/km).
This should feel "comfortably hard."

Friday – Rest or Optional Easy Run
4–6km at relaxed pace if you're feeling fresh.

Saturday – Long Run
Gradually build from 12km to 18km before tapering:

• Week 1: 12km

• Week 2: 14km

• Week 3: 16km

• Week 4: 18km

• Week 5: 12km

• Week 6: 8km (taper week before race)

Sunday – Optional Cycle or Weights
Use this as a flex day depending on recovery.

🏁 Edinburgh Race Day Goal (25/05)

• Sub-2:00 = ~5:41/km pace.

• Even if you don’t hit that, you’ll likely go under 2:05 with this structure.

• Practice race pace during long runs (e.g. finish last 3–4km at target pace).

After Edinburgh

Take a recovery week post-race, then go into a maintenance phase over summer: 1 speed, 1 tempo, 1 long/easy per week (or rotate), keeping your base. Then ramp back up 8–10 weeks out from Cardiff with a similar build and go for that real PR push.

Would you like me to drop this into a week-by-week breakdown you can follow on your calendar? And what days of the week are best for your long runs and weight training?

Given that it's worked so far, redo the training plan you used to get to where you are now, but try and do the intervals a bit faster and add a mile or so to some of the weekly runs, especially the long run.

Once you've done that you'll understand your weaknesses a bit better and have a notion of what you want to change

Running clubs are good, and very recommended for finding people to do intervals with, but not necessarily the best for getting training plans from

I used the Garmin Coach for a 1/2 a few weeks back. Was ok

Doing another in Sheffield in June so trying 80/20 this time and for the foreseeable future as it makes a lot of sense. Garmin kind of does it to a degree but most of my training ended up in zone 3/4 as opposed to zone 2 with then an interval/speed session. As I wasn't recovering that well from pushing zone 3/4 this meant that the internal/speed sessions weren't as beneficial