How to live with your plan
Five minutes, once. Everything here is also explained in place, where you meet it.
What each run is for
Easy runs
Most of the plan, on purpose. They build the engine race day spends, and only work if they stay easy - too slow is the point.
Long run
Stretches how far your aerobic system carries you. Time on your feet matters more than pace.
Threshold
The pace you could hold about an hour flat out. The plan's anchor - so these sessions are also how it measures you.
Intervals
Short doses above threshold with recoveries, teaching the speed the threshold work then makes sustainable.
Races
Carry a purpose you choose - a hard effort, a workout, a steady day, or just for fun - and the day is paced for it, not always flat out.
Where the paces come from
Every pace comes from your own recorded running, not a questionnaire. When your running moves, the paces move with the evidence - and the app tells you what it saw rather than silently changing numbers.
If a pace feels wrong, run the session by effort and let the watch record it - a good honest run is exactly the evidence that straightens the numbers out.
Change it without breaking it
Edits are plain text; anything Taper is unsure it parsed comes back for your confirmation, never a silent guess. Skipping a session is honest, not a failure - mark it and the plan rebalances from where you actually are.
When life happens
From the Training page. Injury deliberately does not reshuffle, because running through one is the thing a plan must never help you do. Each shows you the change before it is applied.
After you run
Your run matches its planned session by itself- no ticking boxes. The activity page carries the coach's read: what it showed, how it went against the plan, what it means for your numbers.
If recovery trends the wrong way for a few days, Taper suggests going gentler - a suggestion only. The plan is never rewritten behind your back.
Race week
The taper trims volume while keeping the legs sharp, and it protects itself - nothing expensive creeps into the final days. Feeling too fresh, even twitchy, is the taper working.
Race day gets its own plan: a pacing schedule from your target, checkpoint by checkpoint - and with the course attached, the splits bend around its climbs instead of pretending it is flat.
Shorter answers to everything else live in the FAQ.