How to build a training plan

Turn a goal and your available time into a week you can follow. Start with what fits your life today.

Before you start

• Your Performance Questionnaire filled in. It sets the frame for every plan.
• Your race date, if you have one.
• The days you can really train, and your longest free day.

Step by step

1. On the home screen, tap Training Plan Generator in the grid.
2. Choose your plan type. Lite is a quick plan with fewer questions. Legend is goal-led and asks more. Auto builds the plan from your own training history, with almost no questions (see the Auto guide). Training for a race and not sure? Pick Legend.
3. It's a chat, not a form. Your coach asks one question at a time. Answer by tapping a chip (it sends straight away), moving the slider, typing, or using the mic.
4. Say how long you want the plan to be, for example “8 weeks”.
5. Got a race? Say so. You'll pick the date on a calendar, and the whole plan is built to finish on race day.
6. Mention anything fixed, such as “Keep Wednesdays free” or “Make Sunday my long run.”
7. When your coach has enough, a Build my plan button appears. Tap it.
8. Pick your start date. Watch it build, week by week.
9. Review it before saving. Tap any day to see why that session is there. You can regenerate a week, swap sessions, or edit anything by hand.
10. Save the plan. It appears on your calendar.
11. Optional: after saving, hand the plan to Auto for day-to-day changes, or keep it exactly as it is.

Try this

Where it goes wrong

• Starting over after stopping halfway. Don't. Next time you open it, a resume card appears at the top. Resume carries on where you stopped; ✕ throws the draft away.
• Vague goals. “Get fitter” gives a generic plan. “Sub-50 10K on 8 June, can train 4 days a week” gives you your plan.
• Forgetting the plan reads your coach's memory. Rules you've stated are hard limits: “never plan hard sessions on Mondays” is never broken. Injuries shape where sessions land. If the plan looks odd, check what your memory says first.
• Treating the plan as a contract. It's a starting point. Check-ins and Grill me adjust it as life happens. That's the whole design.

Check it worked

• Open the calendar and check the start date and race day.
• Check session lengths and rest days fit your real week.
• Change anything that doesn't fit before the week begins.