Most training plan generators ask for your goal race and a target date, then spit out a static spreadsheet. If you get sick, miss a long run, or your work schedule shifts, the plan does not care. It just keeps marching forward as if nothing happened.
An adaptive plan is different. It starts with who you are — your experience, your PRs, your weekly availability, your injury history — and it changes as you do. A bad week does not break it. A hot forecast adjusts it. A missed long run shifts the next block.
What your plan considers
Your experience and PRs. A 20-hour 100-miler and a 30-hour 100-miler need different plans. Your PRs tell us where you are today.
Your race schedule. A 50K in March and a 100M in October means we build toward both, not just the big one.
Your weekly availability. If you can only run 4 days a week, the plan fits that — it does not assume 7.
Your injury history. A history of IT band issues means we ramp volume more conservatively and flag risk early.
Your home elevation. Training at sea level for a mountain race? We account for the altitude gap.
Your recent training load. Coming off a 60-mile week is different from coming off a 20-mile week. The plan meets you where you are.
How to use it
Take the quiz
The 2-minute quiz captures your experience, goal race, schedule, and injury history. This is the foundation — the more honest you are, the better the plan.
Review your plan
Your plan lands on the Training Dashboard and Calendar as a week-by-week schedule. Each workout has a type (easy, long, tempo, intervals), a distance, and a purpose. You can log, edit, or move workouts as life happens.
Log your workouts
Every workout you log — manually or via Strava and intervals.icu sync — teaches the coach your actual fitness and patterns. This is what makes the plan adaptive rather than static.
Ask your coach to adjust
Chat with the AI Coach anytime. Say "I missed my long run, what should I do?" or "I have a work trip next week, can we shift things?" and the plan updates.
Pro tip: Connect Strava or intervals.icu so your runs sync automatically. The less manual logging you do, the more data the coach has, and the better the plan adapts.
Watch out: A plan is only as good as the data behind it. If you skip the quiz or leave your profile blank, every suggestion stays generic. Two minutes of profile setup unlocks the whole experience.