The coaching loop
A training plan should
change as you do.
Your training starts with where you are and responds as you progress. After each run, your feedback and training data add to the picture, helping The Run Plan determine what should come next.
Here’s what we’re doing.
Your training starts with your current fitness, experience, schedule, and goal. Every run has a purpose and belongs where it does for a reason.
In the app
“Tuesday: 5 × 3 minutes at threshold effort. You’ve built a solid aerobic foundation. Now we begin adding controlled strength.”
Coach’s notes
Your run. Your week. The full picture.
The Run Plan looks at what happened today and how your training is adding up over time. Both help determine what comes next.
This section is a matched pair. Same structure, same rhythm, one after each run and one after each week.
Post-run check-in
How was that one?
That one was a grind, which can happen during a demanding week. Your legs may still be carrying Tuesday’s tempo. Keep Thursday easy and give your body time to absorb the training.
After your run
The post-run coaching note.
After each run, The Run Plan combines your check-in with your run data to put the effort in context. A tough run during a demanding week may be a normal response to the training. A workout that feels more controlled than before may show that your fitness is building.
Your week · every week
The weekly coaching note.
One run rarely tells the whole story. The Run Plan looks at your week as a whole to see how you’re absorbing your training and whether it’s time to progress, maintain, or pull back.
Start free trialThe weekly coaching note
Your week
Three Goods and a Great. That tracks with a strong week. You hit every session and your easy runs are coming back faster than your effort says they should. So we build: adding a mile to Sunday’s long run. You’re ready for it.
Adaptation
How your training adjusts
Good coaching is not about changing everything. It is knowing when a change is needed, what to adjust, and by how much.
Intensity
How hard you run.
Easy runs, threshold training, and interval sessions each serve a different purpose. The right intensity depends on what you are ready for and what you’re trying to develop.
Volume
How much you run.
Mileage develops endurance, but more is not always better. Volume should progress with your fitness while remaining appropriate for your experience and race goal.
Frequency
How often you run.
More running days can help distribute mileage and build consistency, but only if you can recover between them. Frequency should match your experience, weekly volume, schedule, and race goal.
Start training with a plan built to adapt.
Your personalized training plan is ready in minutes.
Start free trial About The Run Plan