🏅 Free for Runners

Run Your Best Marathon
with an Evidence-Based
Training Plan

Get a free personalised marathon training plan built around your current fitness — backed by the latest sports science and physiotherapy expertise.

Yes — Send Me My Free Plan →
Join runners training smarter with PhysioRun
📚 Evidence-based methodology
🩺 Physiotherapy-led
⚡ Personalised to your paces
💌 Weekly training tips
🔒 Free forever. No spam.
What you get
Train Smarter, Not Just Harder
Every plan is built on peer-reviewed sports science — the same principles used by elite marathon coaches and physiotherapists.
🎯
Your Personalised Paces
VDOT-based training zones calculated from your race history, so every run is at exactly the right intensity for your body.
📊
80/20 Training Balance
Research shows elite athletes run ~80% easy and 20% hard. Your plan matches this proven distribution to maximise adaptation.
⚡
Glycogen Strategy
Race day fuelling plan based on your predicted finish time — so you never hit the wall.
🩺
Physio Injury Prevention
Built-in strength and mobility work from chartered physiotherapists. Designed to keep you healthy through your build-up.
❤️
HR Zone Guidance
Karvonen heart rate zones linked to your training paces, validated for any GPS watch or heart rate monitor.
📬
Weekly Running Tips
Evidence-based insights on performance, recovery, strength, and nutrition — delivered every week.

🧮 Try the Free Marathon Pace Calculator

Enter any recent race time and instantly get your predicted marathon time, training paces (Jack Daniels VDOT), HR zones, pace band, and bonk risk assessment.

Open the Calculator →
How it works
Three Steps to Your Best Marathon
1
Use the Calculator
Enter your recent race time. Instantly get your VDOT, training paces, HR zones and bonk risk — all evidence-based, all free.
2
Sign Up Below
Drop your email and we'll send you a personalised training plan structured around your calculated paces and goal race.
3
Run Your Best Race
Follow your plan, stay injury-free with physio guidance, and arrive at the start line confident you've prepared the right way.
What runners say
Real Results
★★★★★
"Finally a training plan that explains the science behind every session. Knocked 18 minutes off my PB using the VDOT pacing. The bonk risk section saved me from going out too fast."
Sarah T. — Manchester, 3:42 marathon
★★★★★
"The HR zone calculator is spot on. My watch confirmed the zones matched perfectly. The 80/20 breakdown changed how I approach every training week."
Mike R. — London, 4:05 → 3:51
★★★★★
"As a physio myself I was sceptical, but the references are solid. The Pfitzinger recommendations aligned exactly with what I'd prescribe. Really well done."
Dr. Emma L. — Physiotherapist & runner
Free training plan
Ready to run smarter?
Join runners getting personalised, evidence-based marathon guidance from PhysioRun's team of physios and coaches.