A race build that
shows its numbers.
Pacecraft reads the five weeks you actually ran. It writes each session onto your own intervals.icu calendar, and names the number, the window and the confidence behind every change it makes.
Nothing progresses without your approval. Nothing reaches your watch without your tap.
Six questions and you see the whole shape. The build itself is €39, once. No account, no email address, no waiting list.
- €39
- once, through race day
- 8–20
- weeks, by distance
- 0
- monthly bills
Threshold
- warm-up20:00 @ 5:35/km
- 3 × 8 min@ 4:12/km
- recovery3:00 jog
- cool-down10:00 easy
adaptation applied
Moved from Wed 26 Aug. Your calendar link showed 19:00 booked. Volume held at the ceiling of 56 km this week.
confidence: high
Example session card. Kilo writes it, you send it.
Illustrative build. Your curve is drawn from your own five weeks.
The plan is a static grid. The week is not.
You fit three to five sessions around work and family. Travel eats a week, a session is missed, a cold arrives in taper week.
Nobody re-plans for you, so you improvise. Then you reach the start line under-recovered, or short of what you were capable of.
Your last five weeks, read back to you in figures you cannot argue with.
Free, once your watch data is connected through intervals.icu. About 30 seconds. Every figure carries the window it came from, and the read carries one word of confidence: high, moderate or low.
confidence: moderate
Three active weeks is enough to set a ceiling, not enough to raise one twice.
Example readout. Your figures will be your own.
The engine has hard limits, and they are published.
The plan comes from deterministic code, not from a model improvising each morning. These are the rules it will not break.
- 01
Paces move on evidence only
Recalibration comes from a recent race estimate or a threshold pace. Never from the average pace of an easy run.
- 02
Volume has a ceiling
The ceiling rests on the median of at least three genuinely active weeks inside a five-week fitness estimate.
- 03
Rides are load, not kilometres
Cycling and virtual rides count toward aerobic load and recovery. They never become running kilometres and never set a pace.
- 04
One demanding session a week
A standard week holds one. Intensity distribution is pyramidal or polarized, not a stack of hard days.
- 05
Pain stops progression
Pain, unusually low energy, very high perceived effort or a sudden load spike blocks progression outright.
- 06
Thin data is stated, not hidden
When there is not enough history, the recommendation names its confidence instead of bluffing.
Intensity distribution follows Muñoz 2014, Filipas 2022, Sperlich 2023 and Rosenblat 2025, plus BAA and World Athletics guidance. No commercial plan and no coach’s brand is copied.
It can make your week easier on its own. It can never make it harder.
adaptation — kilo applied it
Always a reduction, a move, or recovery first.
Kilo may cap a long run, move a session to a free day, or prioritise recovery without asking. It must explain itself in numbers every time.
“I capped Sunday at 24 km. Your median active week is 38.2 km and the ceiling is 56 km. Confidence: high.”
proposal — it waits for you
Every progression has your name on it.
More volume, a fourth easy run, more intensity: each one is proposed, previewed, and applied only by your hand. Progression is the one thing software should not decide for a runner.
“Your last three sessions were executed well. I can add 6% volume, or a fourth easy run of 8–12 km.”
What your watch will do, and what it will not.
sent to the watch
- Garmin
- Wahoo
- Suunto
The session is written to your own intervals.icu calendar and reaches the watch at its next connection.
read, not sent
- COROS
- Apple Watch
- Polar
Fully coachable: your runs are read and the plan adapts. You get the session card and a file you can copy across, or you read it off the screen.
Stated here, and stated again before you pay. We do not hide it to close a sale.
One Race Build. It ends on race day, and so does the bill.
One flat price across the three distances, so there is no pricing puzzle. A 10K build runs 8 to 10 weeks, a marathon build 16 to 20.
10K
8–10 weeks
Half marathon
12–16 weeks
Marathon
16–20 weeks
Free before any payment: the build shape from six questions, and the Plan Audit on your own five weeks.
what €39 buys
- —
The whole cycle to a named race
Phases from today to race day, every session placed on a day you can run.
- —
Adaptation, explained in numbers
Every change names the figure it used, the window it came from and its confidence.
- —
Send to watch, session by session
Written to your own intervals.icu calendar, one tap at a time, never in bulk.
- —
Structured workouts, not prose
Reps, targets and recoveries as percentages of your threshold, so your watch beeps at the right pace.
- —
The guardrails, enforced
The ceiling, the cut weeks, the easy-pace window. Pain deletes a quality session instead of shortening it.
- —
No subscription, no renewal
One race, one payment. Nothing recurring, no card kept warm, no plan to cancel.
“I’m Kilo. I’m a program, not a person.”
Kilo explains what the engine did, in plain words, and answers questions about your build. It can raise a proposal. It cannot change your plan by itself, and it never sends anything to your watch.
It writes one post-run note minutes after a run, and nothing else unprompted. Ever.
08 — the date on your calendar
Your race has a date. The build should be drawn around it.
Six questions and you see the whole shape. Connect intervals.icu and the audit is free. The build itself is €39, once, and ends on race day. No account, no password, no subscription.