Circle the date. Cross the line whole.
A plan built backwards from your race date and forwards from where your running is today: gradual mileage builds with regular cutback weeks, and a taper that lands on the morning you circled. After every run, a twinge check eases the plan before a small thing costs you the start line.
Free 2-minute intake and plan preview · No card until you start a plan
No race on the calendar? Set a weekly mileage target. The plan works out how long reaching it safely takes, then holds it. Same structure, built around your number.
- You're 18 or older, not currently dealing with an injury, and you've been cleared for (or feel fully ready for) regular run training.
- You have a race from 5k to marathon on the calendar, or a weekly mileage target you want to build to.
- You can run 3 to 6 days a week and want a plan on your days, not someone else's.
Coming back from a knee injury instead? Start with the recovery program and graduate into training.
The intake and your plan preview are free. Pricing is below: $7.99 a month after a free week.
12 weeks and four run days, starting from 20 km a week with no race time yet.
- MonStrengthStrength
- TueEasy runEasy
- WedRestRest
- ThuEasy runEasy
- FriStrengthStrength
- SatEasy runEasy
- SunLong runLong run
Your own week one comes from your goal, your days and your current mileage. Without a race time, runs use effort cues until your own logged runs set your paces.
Built backwards from race day, not from a template.
Your race, your date, your days
Pick 5k, 10k, half or marathon and a race date, or a weekly mileage target on its own. Choose 3 to 6 run days and your long-run day. Race plans run up to 52 weeks, with easy base weeks first when the race is far out; mileage plans up to 24. A race plan ends on race day; a mileage plan ends once you have held your target.
Gradual builds, regular cutbacks
Volume grows step by step from where you are now, with a cutback week every third week and a taper sized to your distance. The exact rule is below the chart.
Easy, long, tempo, intervals, strength, rest
Every week mixes easy runs and one long run, a quality session once your base is built, strength twice a week, and at least one full rest day.
Paces that follow your running
Give a recent race time and your runs start on pace ranges. Without one, they start on effort cues. Once you have logged three easy runs inside three weeks, your paces come from your own running, and they keep following it.
Fueling for long runs and race day
Carbs per hour, gel count and timing, fluid and sodium notes for the runs long enough to need them, with a reminder to practice race fueling in training.
Adjust it yourself
Too much volume, different run days, too easy, a busy stretch, or a new goal: tell the plan and it rebuilds the weeks ahead. Reductions and day changes are always granted. An increase waits two weeks after the plan has cut your volume for pain (a 7 or more, or two 4-to-6 reports in a row) or paused on a red flag; a single 4-to-6 report softens your next quality session and does not start that clock.
The mileage rule, precisely
Each load week is capped at 10% above the last full load week, not the week before it on the calendar. A cutback week drops to about 80% of that load, and the week after steps back up past it, so the chart reads as a saw-tooth rather than a straight line: a cutback week of 17 km can be followed by 25 km. Distances also round to the nearest half mile or half kilometre, which adds small increments. Peak volume and the long run are capped for each race distance, and the long run never grows more than a tenth past your longest recent run. When that rule cannot reach the long runs your race calls for in the time left, Rebound may offer an accelerated build, up to 11% over the last load week with long runs growing up to 15%, only if you confirm it when you activate the plan, beside a warning that it carries more injury risk.
The twinge watch.
The reason you get there. After every run, an optional 30-second check: any joint, bone or tendon pain, how much from 0 to 10, where, and a short red-flag list. The rules are fixed, and the plan only ever gets easier in response to what you report, so a small thing stays small and the date stays on the calendar. AI never makes these calls.
Nothing gets harder. Your next quality session becomes an easy run. Two of these in a row trigger an unplanned cutback week.
Or 4 or more at the shin or foot, where a new ache deserves more caution. Your next two runs become easy runs and the volume ahead comes down by about a third.
Sharp pain, swelling, a knee or ankle giving way, night pain, or pain that kept building as you ran pause the plan and point you to a professional.
Skipping more than half your runs over two weeks steps the volume down too, never below a floor, so a rough fortnight never comes back as a spike.
From goal to race day.
Tell us your goal and your days
Race distance and date, or a mileage target on its own. Run days, long-run day, current weekly volume, and a recent race time if you have one.
Preview your plan, then start it
Weeks, peak volume and your first week, shown before anything is built. If the runway is too short for the distance, Rebound says so and suggests a later date or a shorter race instead of squeezing the plan.
Run, then check in
Each session shows distance, pace or effort, and fueling when it's needed. Afterwards, an optional 0 to 10 pain check and a red-flag list.
The plan adapts
Pain and red flags reduce the load ahead. They never add to it.
Train smarter for the next one.
How Many Weeks Do You Need to Train for a 5k, 10k, Half Marathon or Marathon?
Typical plan lengths by distance, the base you need before you start, why an under-prepared runner should get more weeks rather than a steeper ramp, and how a taper works.
How Much Should I Increase My Running Mileage Each Week?
What the research says about the 10 percent rule, the spike sizes that actually track with injury, why cutback weeks matter, and how Rebound Training builds mileage from where you are.
How to Fuel a Long Run: Carbs Per Hour, Gels, and Fluids
How much carbohydrate to take by run duration, when the first gel goes in, how to handle fluid and sodium, the one mistake that is genuinely dangerous, and how Rebound Training plans fueling for long runs and race day.
A membership for the next goal.
Rebound Training
For runners who aren't currently dealing with an injury and never want to be sidelined: a custom plan for your next race or mileage goal, on your days.
- Custom race plans, 5k to marathon
- Weekly mileage goals, with the length worked out for you
- Fueling for long runs and race day
- A twinge watch that adjusts your plan
Common questions.
Is Rebound Training medical care?
No. Rebound Training is a fitness product: a run plan built from your answers that adjusts to what you log. It doesn't diagnose or treat anything, and if you report a red flag it pauses the plan and tells you to see a professional.
I'm coming back from an injury, or I've never really run. Is this the right plan?
Start with Rebound Recovery instead: the knee or the Achilles path if you're coming back from an injury there, the no-injury door if you're new to running or starting again after a long break. Training assumes you're already running, not currently dealing with an injury, and have been cleared for, or feel fully ready for, regular run training. Recovery graduates move into Training when they're ready.
Do I need a race time to start?
No. With a recent race time your runs start on pace ranges. Without one they start on effort cues, like conversational or comfortably hard. Either way, once you have logged three easy runs inside three weeks, your pace ranges come from your own running and keep following it.
Can I set a goal time?
Not yet. Rebound plans your volume, sessions and taper around your race date and your current fitness. It doesn't take a goal time or goal pace, and it doesn't record your race result. Race day shows a pace estimated from your race time or your own recent runs, as a guide.
I don't have a race. Can I still use it?
Yes. Set a weekly mileage target and nothing else: how long reaching it safely takes is arithmetic, so the plan works it out. It builds toward that number with the same gradual steps, cutback weeks and twinge watch, then holds it for a few weeks before the plan ends. There is no taper, because there is no race.
Does it sync with my watch, Strava or Garmin?
In the installed iPhone app, Rebound can send today's workout to your Apple Watch. With your permission, a run recorded in Apple Health can prefill time and distance in your log for you to review and confirm. Nothing logs itself. There is no direct Strava or Garmin connection; a Garmin workout may appear through Apple Health. You can also log a run by hand.
What if something starts to hurt?
Report it in the twinge check after the run: any joint, bone or tendon pain, how much, and where. Pain of 4 to 6 holds the plan and turns your next quality session into an easy run; 7 or more, or 4 or more at the shin or foot, makes the next two runs easy and trims the volume ahead; sharp pain, swelling, a knee or ankle giving way, night pain, or pain that kept building as you ran pause the plan. Volume only ever comes down in response to what you report, never up.
How much does it cost?
$7.99 a month after a free first week. The intake and your plan preview are free, and there's no card until you start a plan. Cancel any time from Settings; cancelling during the free week means you're never charged.
Is my health data private?
Yes. Your plan, session logs, and notes are locked to your account, so no other user can see them, and we don't sell your information. Card payments are handled by Stripe, so your card number never touches our servers. We use Claude, an AI model from Anthropic, to personalize and explain your plan and structure free-text notes and plan-change requests. For that it receives your plan answers, the effort and pain numbers you log, and what you write. We never attach your name, email address or any account identifier to a language-model request. Anthropic doesn't use this information to train its models. You can delete your training data anytime from settings, and the full details are in our Privacy Policy.
Who is behind Rebound?
Rebound Running LLC, based in Texas. You can reach us at ethan@reboundrunning.com.
The date is circled. Let's get you there whole.
Two minutes of questions, and your first week is on the calendar.