Data-driven training guides, gear breakdowns, and free structured tools built for runners who care about getting faster. No paid product placements, no AI fluff.
You can't outrun a bad diet anymore, but you can still get faster after 40. What changes for masters runners in training, speed work, strength, nutrition, creatine, warmups, and recovery, from a 44-year-old who just ran a 19-minute marathon PR.
Everything you need to know about the IMT Des Moines Marathon from a local runner who's run it twice: the course and hills, elevation, pacing strategy, aid stations, parking, post-race food, and whether it's a good BQ course.
In 2018, I ran the Des Moines Marathon in 3:52. Eight years later, at 44, I ran the same course in 3:33. Here's the training, pacing, fueling, and gear that got a masters runner a 19-minute PR.
Personalized 5k, 10k, half marathon, and marathon plans calculated from your actual current race times. Includes structured cutback weeks and exports to PDF or Garmin FIT files.
Enter a recent race result to reveal your exact training zones—easy, tempo, interval, and marathon pace—along with equivalent race predictions from 5k to marathon.
Real-time bestsellers and price drops on running shoes, GPS watches, and recovery footwear updated every 12 hours.
Search upcoming marathons, half marathons, 10Ks, and 5Ks near you or filter by major US running cities. Powered directly by RunSignup data.
Week 8 of an 18-week marathon plan targeting a 3:30 finish time.
Intervals + marathon pace long run block
Your Fitness Score is calculated from a recent race result and represents your current aerobic capability. It sets your personalized training paces for easy runs, tempo efforts, intervals, and long runs.
Most online plan generators use static templates based on arbitrary goal times. PR Nerd calculates training paces from your actual current fitness, ensuring you do not overtrain or run recovery days too fast.
Yes, 100% free. No paywalls, no required account registration, and no premium upsells. We build open training tools and publish honest running research.
Yes. All generated training plans can be downloaded as PDFs, Excel spreadsheets, or directly as Garmin/Coros compatible FIT files for your watch.
Explore our latest exercise physiology guides or calculate your personalized race pace targets today.
