Track28 is a virtual running coach providing customized training plans. The plans are based on your menstrual cycle to optimize your running experience.

The programs use the date of your last period, your average cycle length, your objectives and your current estimated 5k race pace to build a training program entirely customized to you. This will help the alignment of your workouts with your energy levels, recovery needs, and peak performance days.

Track28 is ideal for beginners to experienced runners, looking to align their training plan with their menstrual cycle. Whether it is to start your running journey or reach a new personal best, Track28 will offer you the best running experience, period.

Unlike traditional running programs, Track28 is designed exclusively for runners with a menstrual cycle, with a focus on both well-being and achieving your goals. Our programs adapt to your body's natural cycle, helping you train smarter by maximizing energy levels rather than pushing through exhaustion. We help you reach your goals—without sacrificing your well-being.

Your hormones change—your plan should too

We embrace cycle-based training to optimize when to push and when to recover. We also encourage adaptability, allowing you to adjust workouts based on how you feel, your cycle phase, and real-life commitments.

Wellness for Performance, Not the Other Way Around

It's about running in sync with your body, reducing stress, and preventing burnout. Listen to your body, and performance (if that's what you want) will follow.

Train slow to race fast

Zone 2 running enhances aerobic capacity with less strain on the musculoskeletal system, allowing for long-term development without excessive wear and tear.

Quality > Quantity

We focus on how long you run, not how far. Chasing a set distance can make you ignore how your body feels—some days, a run can feel effortless, while other days, the same run could feel much harder. What really matters is the total time your body spends running. Training by time helps you find the right effort level, avoiding overdoing it and reducing the risk of injury.

Consistency pays a lot more than intensity

Don't be a hero! Sustainable progress comes from balance, not burnout. At Track28, we believe a few weeks of consistent training is far more effective than just a few intense workouts. High-intensity sessions demand more recovery, especially in certain menstrual phases, which can limit your overall running opportunities and slow your progress.

Stronger together

We strongly believe running is not just about individual goals—it's about lifting each other up. Our community is built on encouragement, shared experiences (training and menstrual cycle wise), and celebrating progress at every level.

Zone 2 running is low-intensity that allows the building of aerobic endurance while reducing stress on your muscles and joints. It improves your ability to run longer and recover faster without overloading your body. You may ask yourself how is that even possible? Shouldn't running be a hard workout? Shouldn't I feel spent afterwards? At Track28, we believe Zone 2 running is the key to consistent, sustainable progress—a principle backed by research and widely used by professional runners to build endurance efficiently while minimizing injury risk.

We estimate your Zone 2 running pace by adding 2 minutes to your 5K pace, a widely used method for gauging easy effort. Zone 2 running should feel comfortable, low-impact, and sustainable, allowing you to build endurance without excessive fatigue. From this baseline, we fine-tune your other training paces to ensure a balanced and effective program.

Listening to your body is key! Our coaching provides adaptive recommendations, allowing you to adjust intensity based on how you feel. Some days, slowing down is the smartest way to progress.

Programs are designed to last anywhere between 10 and 20 weeks. One program is considered to be a training cycle and is planned around a race or maintenance objectives. The racing programs are divided into 4 phases: building the base, executing short efforts, maintaining longer efforts and finally race pace practice. Maintenance programs are built to offer a variety of different training and stimulus. All programs are designed around a base of 80% of slow running and 20% of speed work while being aligned with the four phases of the menstrual cycle. Typically, programs are built around one intensity session, one endurance session and one long run every week.

Absolutely! Our training structure adapts to race-specific goals, whether you're preparing for a 5K, 10K, half marathon. Our app also offers maintenance and non-race specific programs (beginners, season openers, etc.)

You can decide how many sessions a week you would like to do, we recommend between 3 and 5, depending on the level and goals.

The programs are built so that your down week is aligned with your premenstrual phase since that is the moment where the body needs the most rest and doesn't have as much energy to spend on exercising. The programs are built to ensure that the level of intensity required is appropriately aligned with the needs of your body through the menstrual cycle.

Yes! We encourage flexibility when needed, letting you adjust workout intensity and reschedule sessions based on how you feel. Please note that the purpose of this program is to adjust the intensity of your training to your menstrual cycle phase. If you delay an intensity session, we may recommend that you change the intervals for an endurance session if you have transitioned to the luteal phase of your menstrual cycle for example.

We strongly recommend incorporating strength training into your running routine. While our running-specific strength program is in the works, it's not available just yet — but stay tuned!

We recommend doing your strength training on the same days as your runs, when possible. This helps ensure that your rest days are truly dedicated to recovery, allowing your body to fully recharge on your days off.

Menstrual Phase: Body is primed for high intensity during the menstrual phase, depending on how you feel, intensity workouts or endurance runs are planned.

Follicular Phase: Focus on intensity and strength.

Ovulatory Phase: Peak intensity workouts, including strength sessions.

Luteal Phase: Decreasing intensity, prioritizing low perceived efforts and recovery.

Each phase has specific intensity levels to optimize performance and recovery.

Yes! You can but it may require more adjustments. Instructions will be included in the program.

Yes, you will be asked during your onboarding on the app which method you are using and the training plan will account for that.

No, we'll start your running program exactly where you are in your cycle—based on the date of your last period—while adjusting the intensity to match your body's needs. All we need is the date of your last period and your typical cycle length!

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• Have more questions? Reach out to Customer Support or check our Instagram for daily tips!

We offer a free version with essential features to help you set up your running plan and we also offer a premium program customized to your cycle. Click here to access our programs. Stay tuned for more updates in the coming months!

Reach out to our support team anytime or email us at contact@track28app.com