How the week is built
Each week is a bag of sessions, not a fixed calendar of days you must run.
Race, target time or Improve
A race gives the plan a date and distance. A target time gives it a direction without requiring a booked race. Improve builds fitness in six-week blocks. All three use current fitness for session paces.
Session types
- Easy — most of the week. Easy aerobic running that absorbs the harder days.
- Long — the week’s longest easy run, where most of the volume lives.
- Tempo — sustained faster running, so race pace feels more controlled.
- Intervals — short repeats with recoveries, to lift aerobic power.
A starting point from the last months
We look at recent months of running — how much (quantity) and how hard (quality) — to set a starting point. The first weeks are not a peak. If Apple Health is thin, the week stays easy and short until there is more to work with.
Workload grows the usual way
Volume increases gradually, the way training usually does: a little more when you are absorbing the work, easier when you are not. Overnight recovery can swap a hard session for an easier one.
Keep the plan and the completed run distinct
The prescription records the session you intended to run. The completed workout records what you actually did, including extra runs and differences in distance or pace. The next week uses that running history; an average pace alone does not tell the whole story.
Cloud coaching
With cloud backup and the current AI-coach approval, Gemini can explain sessions and suggest adjustments within the app’s planning rules. The training engine sets pace targets. Withdrawing approval or turning backup off pauses normal use; export and deletion remain accessible. A temporary cloud outage with valid approval can leave your saved plan available.