Injured mid-training? We'll get you back to the start line.
Week nine of sixteen and your shin starts screaming — a normal plan just keeps going like nothing happened. Runner Toolkit rebuilds your remaining weeks around the injury: rest that heals, cross-training that holds fitness, a progressive return to running, and an honest answer about race day.
- 🛌 Rest weeks where you need them
- 🚶 Progressive return-to-run protocol
- 🔁 Cross-training matched to the injury
- 📉 Taper preserved when the calendar allows
- 🏁 Honest race-day pace expectations
Shoe finder, pace calculator, fueling planner, music, attire — free forever, no account required. Premium exists for one thing: the comeback.
Pick any of 9 free plans, 5K to marathon, and follow the full weekly schedule. No paywall, no trial clock.
Runner's knee, shin splints, IT band, plantar fasciitis, a suspect stress fracture — tell us what hurts, how bad, and which week you're in.
Your remaining weeks get rebuilt: recover first, keep the fitness you earned, and show up on race day knowing exactly what you're capable of.
Come for the free tools
Everything below is free — really free, no trial clock. It's how most runners find us. The comeback plan is why they stay.
Answer a few questions and every current road shoe gets ranked for your stride, mileage, and budget — with the reasons why.
Predict your finish time, convert between paces, and get mile-by-mile splits for any race distance.
Community-ranked running tracks with workout tags — build a playlist for easy days, tempo runs, and speed work.
Build a race-day nutrition schedule: carb targets, gel timing, and hydration guidance, mile by mile.
Dress right for any run — kit recommendations matched to the weather and how you like to train.
9 full plans from 5K to marathon with complete weekly schedules. If you get hurt mid-plan, this is where the comeback starts.
The Rundown
Latest news, guides, and deep dives from the team.
Nathan Martin coaches high school track in Michigan. Priscah Cherono is a 45-year-old mother of three running her second marathon ever. On Sunday, they both won the LA Marathon, and neither victory was supposed to happen.
Carbon-plated super shoes are everywhere, but are they right for you? Here's what to consider before dropping $250 on race-day footwear.
Most bonks and GI disasters are completely preventable. Here are the mistakes we see over and over, and how to avoid them.
The free tools get you training. The premium one keeps you training.
- Free means free: shoes, pace, fueling, music, attire, and every base plan work without an account — forever.
- Premium does one job. When an injury tries to end your season, it rebuilds your plan and gets you to the start line.
- Honest by design: protocols follow standard return-to-run practice, red flags tell you when to see a professional, and some injuries never get a race-day green light from us.
New shoes in the finder, new plans, and comeback tactics that actually work. Useful and minimal — that's the deal.
Broken plans welcome.
Report the injury and get your race-day verdict, injury guardrails, and first rebuilt week free. Unlock the full comeback schedule when you're ready — $9/month or $72/year. Cancel when you're back.