Personal week plan
Choose goal, days, level and body signal. See week 1 before creating an account.
PFU Running Coach
A running plan that adjusts to your body.
Do you have pain when you run, or do you want smarter training for 10K or half marathon? PFU Running combines plan, readiness, body signal, slides and coach follow-up in one system.
Not a medical diagnosis. For strong, sudden or unexplained pain: stop and seek medical advice.
How it works
1
Choose goal
10K, half marathon, getting started, or running without triggering the pain.
2
Tell us about the body
Readiness, pain, fatigue and where you feel it.
3
Get a week plan
The plan builds calmly: base first, strength, threshold/speed, coordination and taper.
4
Adjust underway
Green, yellow or red day. The plan has to survive real life.
Today's coach decision
Check readiness and get one clear action: run, adjust or stop.
20-second run log
Tell the coach how the session felt. Your next week responds to what actually happened.
Running pain
Running issues that often need an early decision.
That is why PFU Running points international users to English resources for knee, heel, shin, Achilles and runner's knee signals.
When should you use PFU Pocket?
If the pain or pressure is clear right now, start with PFU Pocket. Measure first, try one lymphatic treatment step, measure again, then return to the running plan with a clearer body signal.