Built by a runner. For runners.

The problem

I'm what I would consider an intermediate distance runner. I take my training seriously, I track my mileage, and I know what a tempo run is. When I started looking for a training plan generator that actually used real exercise physiology, I found two options: pay $16 to $20 a month for an app built for beginners, or spend hours building a spreadsheet from scratch.

Neither worked for me. So I built my own.

Who I am

I'm a web developer based in Iowa. I build production applications professionally and have been a distance runner since 2007. I have run 15+ half marathons and 2 full marathons, track my weekly mileage, and obsess over training paces the way most people obsess over their fantasy football lineup.

I'm also a developer who gets frustrated when tools are bad. Running apps are, with a few exceptions, bad. They're either too simple to be useful or too expensive to justify for someone who just wants a plan that uses actual science. There are products geared toward new runners and highly competitive runners, the middle has been forgotten.

How PR Nerd works

PR Nerd uses published exercise physiology research to calculate your training paces from a recent race time. Enter a 10K or half marathon time and the system calculates your fitness score, which determines every pace in your training plan — easy runs, tempo runs, intervals, long runs, marathon pace work.

You train at your current fitness level, not your goal. That's the right way to train. Your goal time shows up on race day, not in your Tuesday workout.

The plan generator builds a full periodized training block — base, build, peak, and taper phases — with cutback weeks built in. You download it as a PDF or Excel file. If you have a Garmin or Coros watch, you can export the workouts as FIT files and load them directly to your watch via USB.

All of it is free. No subscription, no account required, no credit card.

What's coming

PR Nerd is growing into a full running resource — training advice, gear reviews, pace calculators, and more. The goal is to build the site I wish existed when I started taking running seriously.

If you have feedback, questions, or just want to talk running, reach out here.