Long Splice

A running plan built on science and research

Answer a few questions and Long Splice builds a plan for any goal from your first 5K to 100 miles, starting from the running you do now, or none at all. You don't need to know your pace or have a race picked.

Get it on Google Play. Opens a form to get the app. See the app
The Plan screen for a 26-week marathon plan, with this week's runs open.
The Today screen: the next session is a speed session of 6 rounds of 1 minute, with the latest numbers from Garmin below.

What the app does

A speed session broken into a warm up, 6 rounds of 1 minute hard, recovery and a cool down, with the weather for that run below.
The How and why tab for an 18 km long run, covering how it should feel, walk breaks, water and practising race food.
The Plan screen for a 26-week marathon plan, with this week's runs open and the first one ticked off.
The Food tab for a long run: about 70 grams of carbs before, with ideas such as crumpets with honey or a bagel with jam, then about 30 grams an hour during.
A strength session's How and why tab, explaining each move: reverse lunge, single-leg calf raise, single-leg bridge and dead bug.
Today's long run with a note from the app: overnight HRV has been below the usual range this week, so it offers to swap the run for 85 minutes easy.
Before the first run back from a calf strain, the app asks four questions, such as whether 25 single-leg heel raises are pain-free.
The Group screen: four runners share one plan, and a request to move a run is waiting for a vote.

How a plan builds

Pick a race and how far you run each week now, and see the plan the app would build you.

A marathon plan, week by week
03162.5W1W3W5W7W9W11W13W15W17W19
  • Base
  • Build
  • Race prep
  • Taper
03162.5W1W5W9W13W17W19
  • Base
  • Build
  • Race prep
  • Taper

Weekly distance in a real plan the app built for a middle-volume runner. It rises by no more than 3 km or 9% a week, every 4th week is about 30% lighter (the faded bars), and the last 3 weeks taper to race day. The research behind it

Sessions on your watch

Your next two weeks of sessions go to Garmin Connect™ and reach your watch when it syncs, step by step with the paces to hold. Finished runs tick off the session in the app. How Garmin data is used

Works with the app Garmin Connect

Calendar and weather

Runs go into whichever phone calendar you choose and move when the plan changes. If you allow it, runs in the next two weeks show the temperature, humidity and chance of rain.

Your data

You sign in with Google and your plan backs up to a server in Sydney. In a group, the others see your name, weekly distance, longest run, race results and completed runs. Privacy policy

Who makes it

One developer in Australia builds Long Splice. No ads. admin@longsplice.au

Getting the app

Sign in with the Google account your Android phone's Play Store uses, and your download page opens straight away.

Get it on Google Play. Opens a form to get the app.

Get the app

Sign in with the Google account your Android phone's Play Store uses. You'll go straight to your download page.