PR Lab

A weekly planner
for runners who lift.

One plan for running and strength.

Tune a few inputs on Sunday. PR Lab drafts the week, syncs your calendar, and stays out of your way.

Built by runners balancing mileage and lifting.

Start free · early access

Start free →How it works ↓

$12/month after the 14-day trial. No credit card to start.

Wk 17 · Apr 20 – Apr 26Half · 10 weeks out
TUE04 / 21
STRENGTH
Lower + push
45 MIN
Squat 3×5 · Bench 3×5 · Row 3×8
WED04 / 22
QUALITY
Tempo
8.0 MI
2mi WU + 4mi @ HMP + 2mi CD
SUN04 / 26
LONG
Long run
13.0 MI
~2:00. Steady. Fuel at 45 min.
Fig. 00 — previewDrag to rearrange

Strength and runs, planned together.

For
Runners who also lift. Where strength is first-class, not bolted on.
Not for
Coaches with rosters. Streaks, badges, and social feeds.

No separate app for lifting.No spreadsheets.No dropped sessions.

A real week

One week, drafted.

Tap · swap · toggle goal

Runs and strength, planned together.

KeyEasyLongQualityStrengthRest
Wk 17 · Apr 20 – Apr 26
Vol36.0MI
Qual1
Str2
Mon
Tue
Wed
Thu
Fri
Sat
Sun
20
Easy
5.0MI
21
Strength
Back Squat 3×5
Bench Press 3×5
Bent Row 3×8
22
Tempo
8.0MI
2mi WU + 4mi @ HMP + 2mi CD
23TODAY
Strength
Deadlift 3×5
Pull-Up 3×6
OHP 3×5
24
Shakeout
4.0MI
25
Rest
26
Long
13.0MI
Coach · Thu 23Strength. Deadlift 3×5 · Pull-Up 3×6 · OHP 3×5

Fig. 01 — Wk 17 / 2026 · interactive specimen

Workouts editable in place

From the team

Why we built
PR Lab.

Everything else is either a social feed for kudos — or software built for coaches. And most plans are 16-week monoliths that ignore how you're actually training right now.

PR Lab fixes that. Plan the right week, every week — and get out the door.

— The PR Lab team

How it works.

Sunday, ~5 minutes

01

You set the inputs.

Four sliders, one minute: Goal (race + weeks out), Last week (how it felt), This week (priority + time), Strength days.

02

It reads your training.

Recent mileage, long run, intensity, lifts. Real numbers.

03

It drafts the week.

Runs and lifts together. You see it before it touches anything.

04

You edit. It syncs.

Drag a workout. Change mileage. Real Google Calendar events appear on your phone.

Plays with what you already use.

OAuth · Read & write

Strava
Runs import — distance, pace, HR.
Google Calendar
Your plan becomes real events. Move them in GCal; PR Lab follows.
iCal feed
Subscribe from any calendar app. Read-only.

Coming next

Garmin
Recent load and zones, straight from the watch.
Coros
Workouts and recovery, pulled in automatically.
Apple Health
Mileage, HR, sleep — all the body knows.

Plan your week.

14-day trial · $12/month after

Start free →

No credit card to start. Cancel anytime.