Why build a pacing plan?
In a long trail race, starting too fast is the most common mistake. Knowing your target time at each aid station helps you stay on pace, keep your crew informed and see right away whether you are ahead or behind.
Trail Race Pacing & Cut-off Calculator
Split your race into sections between aid stations, enter your target time and start time, and get your arrival time at every checkpoint along with your margin on each cut-off. Time is spread according to the real effort of each section, not just its distance.
How the time is spread
Each section is converted into effort kilometers: distance + elevation gain ÷ 100. A 10 km section with 800 m of climbing counts as 18 effort km and gets a bigger share of the time than a runnable one. Fatigue then stretches the final sections.
Coach tip
Aim for at least 30 to 45 minutes of margin on every cut-off, and more on an ultra. A longer climb than expected, a technical stretch or a slow aid station stop can wipe out your buffer very quickly.
Your pacing plan
Total distance
- km
Total gain
- m
Effort distance
- km
Finish time
-
Smallest margin
-
Slowest time the cut-offs allow
-
| Checkpoint | Km | Split | Race time | Arrival | Cut-off | Margin |
|---|---|---|---|---|---|---|
| Enter your sections and target time to see your pacing plan. | ||||||
Example: a 12 km section with 900 m of climbing counts as 21 effort km, so it takes almost twice as long as a runnable 12 km section.
This plan is a guide. Some races apply cut-offs when you leave the aid station rather than when you arrive: check your race rules and keep your stop time in mind.
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Download on the App StoreF.A.Q
Everything you need to know about TrailRun training plans, workout tracking, and features.
Is TrailRun right for me if I am new to trail running?
Yes. Whether you are discovering trail running or aiming for an ultra, TrailRun creates a plan tailored to your level, goal, and daily life so you can progress without rushing.
How is my personalized training plan created?
When you sign up, you provide your level, goal, availability, and constraints. TrailRun then generates a balanced plan with running sessions, integrated strength training, clear targets, and explanations for every workout.
What is included in the free version?
The free version lets you get a personalized training plan, reschedule your workouts, create your own routes, sync your sessions with your watch, and benefit from coaching tips.
What does the Pro subscription really unlock?
Pro includes every free feature, daily guidance from an expert coach, plan adjustments when life gets in the way, precise workout targets, overtraining alerts, and in-depth stats analysis. You also get injury-prevention strength training, ideal routes with elevation profiles, 3D Flyover, and GPX export to your watch.
Can I move my sessions if my schedule changes?
Yes. You can reschedule your workouts when your availability changes. With Pro, your plan also adapts to unexpected events so your progress stays consistent without disrupting your preparation.
Can TrailRun help me avoid injuries or return after an injury?
TrailRun includes strength work, recovery, and progressive return-to-running programs designed by professionals. If you are injured or pain persists, the app does not replace medical advice.
Can I track my runs without a watch and find routes?
Yes. Built-in GPS tracking records your route, distance, pace, altitude, elevation gain, and elevation loss, even without a watch. You can also create your own routes, discover new ones, and use Pro to explore your course in a 3D Flyover.
Can I sync my workouts with my watch?
Yes. You can sync your TrailRun workouts with your Apple Watch and Suunto watch. Garmin compatibility is coming soon.
What does the ITRA partnership give me?
TrailRun partners with ITRA (International Trail Running Association). You can search the official races listed by ITRA and set one as the goal of your plan, view your runner profile (performance score, ranking, finished races) and get the details of each race: date, distance, elevation gain, number of finishers, and winning, last and median times.
How does TrailRun adapt my training as I progress?
TrailRun uses your training history to adjust your training volume. Advanced statistics help you track changes in your training load, measure your progress, and better understand your coach's advice.
Can I cancel my subscription at any time?
Yes. You stay in control: your subscription can be canceled anytime from your App Store subscription settings.