The coach.
A chat-based assistant that knows your plan, your history, and your goals — and will rewrite your week when life happens.
- Two plan modes: Baseline (steady weekly volume) or Race plan (periodised to a date).
- Ask in plain language to shift, lighten, or rebuild the week.
- The coach posts proactive insights when patterns shift (volume, pace, consistency).
- Multiple threads — keep big topics (race build, injury) separate from quick edits.
- The coach never silently overwrites a session you've already logged.
Honest feedback, grounded in your logs
The coach has context on your profile, current plan, recent logged sessions, and any race you've set. When something's off, it won't sugar-coat it — it'll point to the numbers (volume, HR drift, missed sessions) and explain what they mean.
- My easy runs felt like a slog this week. Am I doing too much?
- Honestly — yes, a little. Your weekly volume is +22% on the 4-week average, and easy-pace HR has crept up 7 bpm at the same pace.
- That's a textbook early fatigue pattern. I'd rather call it now than have you limp into week 8.
- Okay. So what now?
- Pull this week back ~25% and drop the midweek workout. Keep the long run, but easy. If HR settles, we resume the build Monday.
Two plan modes: baseline vs race
Baseline: a steady weekly rhythm of easy runs, one quality session, optional long run and strength. Use this when you have no race on the horizon.
Race plan: the coach periodises toward a goal race date. Volume and intensity ramp through base and build, peak before race week, and taper into it. Set the race in Plan or just tell the coach.
Adapts the plan when life happens
You don't need a special syntax. Some real examples:
- "I'm sick this week, lighten it."
- "Move my long run from Saturday to Sunday."
- "Add a hill session on Wednesday."
- "Make next week a recovery week."
- "I missed two runs — rebalance the week."
- "I want to add a half marathon in 10 weeks."
- "My easy pace feels too fast. Slow me down."
The coach replies with the proposed change (which sessions move, what targets change), and you confirm before it touches the plan.
- I'm in Lisbon Wed–Fri for work. Only have time for a 30-min run Thursday morning.
- Got it. Here's what I'd change so the week still works:
- Wed intervals → moved to Tue (6×3min @ 5k pace).
- Thu: 30 min easy shake-out, no targets.
- Fri: rest (was easy 8 km).
- Sun long run: 16 km → 14 km to absorb the shift.
- Volume drops 52 → 46 km. Quality intact. Apply?
- Yes, apply.
Daily summary on Today — keeps you onboard
Every day the coach posts a short summary on the Today tab: what's working, what shifted, and what today's session is for. Streaks get called out, pace and HR trends get explained in one line, and the day's workout sits right underneath — so you open the app, read three sentences, and know exactly what to do.
- 4-week streak. 12 of 14 planned sessions logged — your most consistent block this year.
- Easy pace settled back to 5:42/km @ 142 bpm after last week's pull-back. Green light to resume the build.
- Today: 6×3 min at 5k effort. Hold the first rep instead of crushing it.
Threads — keep topics separate
Each conversation lives in its own thread. Keep your race build in one, a niggling injury in another, weekly admin in a third. It's easier to find what was said, and the coach has tighter context per thread.
What the coach won't do
The coach is deliberately bounded. It won't:
- Overwrite a session you've already logged.
- Apply a plan change without showing you the diff first.
- Diagnose injuries or replace medical advice — it'll tell you to see a physio.
- Push you to train harder if your logs say you're under-recovered.
- Be specific about constraints ("only 30 minutes Wednesday", "no speedwork this week") — vague requests get vague plans.
- If a change feels off, ask "why?" — the coach will explain the reasoning.
- Open a new thread for any topic that will span more than ~10 messages.