The template catalog
Plans start from a template rather than from a blank week. Each template declares a category, a level and a style, and every title exists in both English and Portuguese.
| Category | Templates |
|---|---|
| Getting started | Return to running safely · Return after injury · Walk to jog |
| 5K | First 5K · Faster 5K · Advanced 5K |
| 10K | From 5K to 10K · Faster 10K · Advanced 10K |
| Half marathon | From 10K to half · First half marathon · Half marathon PB |
| Marathon | First marathon · Marathon PB |
| Conditioning | Build aerobic base · Build the running habit · Trail introduction · Threshold block · Hill strength · Race sharpening · Maintain performance · Maintain fitness |
Levels run beginner, intermediate and advanced; styles cover continuous running, performance work and run–walk progressions. Some templates (the maintenance blocks in particular) let you choose the length, for example 4, 6, 8, 10, 12 or 16 weeks.
The build wizard
The wizard is where the template becomes your plan. Every input changes the generated weeks.
- Sessions per week
- Three, four or five. You also pick which weekdays are available, and the number of days has to match the number of sessions.
- Intent
- Finish the distance, or chase a personal best. This shifts how much quality work the plan contains.
- Intensity
- Conservative, standard or aggressive, scaling volume by 0.85, 1.0 or 1.15 and adjusting the amount of quality work alongside the intent you chose.
- Pace calibration
- From a recent race result, or from a goal time. You can supply a separate fitness reference as well.
- Race date
- Optional. Anchors the plan so the peak lands in the right week.
- Current weekly distance
- Optional but worth filling in: week 1 is anchored to it, because a sudden jump in weekly workload is the strongest injury risk you can actually control.
- Include hills
- When off, the hill slot becomes a flat fartlek instead of disappearing.
If your goal time is roughly 8% or more faster than your current fitness predicts, the app flags it and then trains you at fitness paces while still showing goal race paces. You keep the ambitious target without training at a pace you cannot yet hold.
Where the paces come from
Training paces are derived from a VDOT model in the Daniels–Gilbert tradition: a race result is converted into a fitness value, and each training zone is expressed as a percentage of maximum oxygen uptake.
| Zone | Derived as | Used for |
|---|---|---|
| Easy | A band around 62–70% | Recovery and most weekly volume |
| Marathon | Predicted marathon race pace | Long-run steady segments |
| Tempo / threshold | About 88% | Sustained hard-but-controlled work |
| Interval | About 98% | Aerobic power repetitions |
| Repetition | Interval pace × 0.94 | Short, fast, mechanical work |
Race predictions are solved from the same model, which is why a 5 K time correctly produces different 10 K, half and marathon paces rather than a single scaled number. Every plan step carries a target pace band of roughly ±3%, so the cue tells you when you are outside the range rather than nagging at every second of variation.
These paces are planning estimates, not prescriptions. Terrain, heat, altitude and how you slept all move the real number. Use the band as a guide and your own effort as the arbiter.
What a generated plan contains
- Weeks of workouts, each built from typed steps (warm-up, work, recovery, cool-down), with either a distance or a time target and a minimum and maximum pace.
- Scheduled runs placed on your available weekdays, which the record screen can execute directly and link back to.
- An editor for any workout, if you want to change a session without rebuilding the plan.
Quick intervals
For the times you just want repeats without a plan, the record screen has a standalone interval preset.
- Work and rest
- Each measured by distance or time, independently.
- Defaults
- 400 m of work, 90 s of rest, 8 repeats.
- Repeats
- 1 to 99.
Loading a plan session replaces the quick preset: the two never run at the same time, so you can never end up with two engines counting different repetitions at once.
Voice coaching
On Android the voice controller runs natively, so it keeps speaking and keeps measuring each step's result while the app's UI is closed. Reopening the app reattaches to that engine rather than resetting it.
How it decides what to say
At most one cue is spoken per tracking update, chosen by priority, with brief duplicate suppression so a noisy GPS fix cannot make it chatter:
- Transition: a step or interval just changed
- Safety: something you need to know now
- Achievement: a record or milestone
- Coaching: pace guidance
- Progress: routine distance and split callouts
Settings
| Setting | Options | Default |
|---|---|---|
| Voice coaching | On / off | On |
| Language | Follow the app, Portuguese, or English | Follow the app |
| Headphones only | On / off | On |
| Mute during a call | On / off | On |
| Announce distance | Every 1, 2 or 5 km | Every 1 km |
| Announce splits | On / off | On |
| Pace warning | Off, or a target pace with a tolerance from 5% to 50% | Off (10% tolerance) |
| Announce GPS status | On / off | On |
| Announce intervals | On / off | On |
| Intervals on by default | On / off | Off |
Headset detection and call muting go through an Android audio gate. On other platforms the Dart speech engine is used as a fallback and step results are measured in the app instead of natively.
A periodization phase can schedule a run plan into itself, so your strength block and your running block share one calendar and one weekly check-in.