Plus it gives you pace per km which I’m shockingly bad at sticking to but it does support the run slower to run faster mindset.I follow a plan to a certain degree and use goandrace.com. You can put in your target time and date of race and will give you a really varied plan, including slow runs, tempos, intervals etc. Doesn’t say on what surface but I’ve done a variety of road, trail and even treadmill when the temp has been too hot outside as the gym is supposedly ai conditioned.