Training Plans
Training plans in GoAnd.Run are generated by an AI coach. Whether you are a complete beginner starting with Couch to 5K or an experienced runner preparing for a race, the plan is structured week by week with each session having a specific purpose. It is not a generic template; it is built for you.
Training Preferences
Before creating a goal, set your training preferences in Preferences. The AI coach uses these as hard constraints, so they have a direct effect on the plan you receive. The two most important fields are Runs Per Week and Peak Weekly Volume.
Peak Weekly Volume (km)
This is the volume ceiling for the busiest week of training, not what you typically run today. The AI will never plan a week above this number, so set it to the most you would be willing to run in your peak training weeks. If your peak is lower than the goal needs, the plan will be undertrained.
As a rough guide for typical recreational runners:
| Goal Distance | Suggested Peak Weekly Volume | Long Run Builds Toward |
|---|---|---|
| 5 K (Couch to 5K) | 12-15 km | 5 km continuous |
| 5 K (race) | 20-30 km | 8-10 km |
| 10 K | 25-40 km | 12-14 km |
| Half marathon (21.1 K) | 30-50 km | 18-21 km |
| Marathon (42.2 K) | 55-80 km | 28-32 km |
These are guidance ranges, not prescriptions. More experienced runners often run higher volumes; absolute beginners may sit below these on their first plan. The numbers are meant as a sanity check when picking your cap.
Other preferences that shape the plan
Runs Per Week
How many running sessions you can realistically commit to. Two runs per week is enough for Couch to 5K, three to four suits most distance and 10 K plans, four to five works well for half and full marathons.
Available Days
The days you can run. The AI will only schedule runs on these days. Leave at least one full rest day per week.
Long Run Day
Your preferred day for the longest run of the week. The AI tries to honour this when your schedule allows.
S&C Days
Days you do strength and conditioning. The AI schedules these as standalone strength sessions or stacks them onto easy run days where appropriate.
Common pitfall: setting Peak Weekly Volume too low. If you set a cap that is below what your goal needs, the AI cannot build you up safely. We now flag this when you create the goal:
- If your cap is lower than the goal distance itself (for example, a 21.1 km goal with a 12 km cap), goal creation is blocked until you raise the cap or pick a shorter goal.
- If your cap is above the goal distance but tight (for example, a 21.1 km goal with a 25 km cap), you will see a warning with a suggested minimum and the option to generate anyway.
You can always change your preferences later. After updating the cap, regenerate the plan from the goal page to get a freshly calibrated plan.
Creating a Goal
A training plan starts with a goal. Navigate to Goals and click New Goal. You will be asked to choose from three goal types.
Goal types
Train for a Race
For runners with a specific race coming up. You provide the race name, date, distance, and an optional target time. The AI builds a periodised plan that counts down to race day with build, sharpen, and taper phases. Requires a connected Strava account with enough activity data to assess your current fitness.
Couch to 5K
For complete beginners who want to start running. An 8-week programme that progresses from run/walk intervals to running 5 km continuously. Three sessions per week, all at easy conversational effort. No Strava connection or training history needed; the plan generates immediately.
Build to a Distance
For runners who want to build up to a target distance, such as 10 km, without a specific race date. You choose the target distance and plan duration (default 12 weeks). The plan progressively increases your long run toward the goal distance. No Strava connection needed, though connecting it will improve the plan with personalised pacing.
Race goal fields
Race name
The name of the race you are targeting, for example "London Marathon" or "Local Parkrun".
Race date
The date of the race. The plan works backwards from this date to determine how many weeks of training are available.
Race distance
Select from standard distances (5 km, 10 km, half marathon, marathon) or enter a custom distance.
Goal time (optional)
A target finish time. If provided, the AI uses this to calibrate training paces. If left blank, the plan focuses on completion and general improvement.
Goal time should be realistic. The AI will flag if your goal time appears too ambitious given your recent race results. A plan built around an unrealistic target pace risks overtraining and injury.
Plan Generation
Once you have a goal, a training plan is generated automatically. For race goals, the AI analyses your recent training, your current fitness level, and the time available before your race. For Couch to 5K and distance target goals, the plan generates immediately based on the goal type and duration, with no training history required.
Open the goal
From the Goals page, click your goal to open it.
Generate the plan
Click Generate Training Plan. The request is sent to the AI and processed in the background. This typically takes 20–60 seconds as the plan covers multiple weeks with detailed sessions.
Review the plan
Once generated, the plan appears week by week. Read through the full plan before starting to understand the overall structure and what the key sessions are.
What the AI considers
For race goals, the AI uses all of the following. For beginner goals, only the goal type, duration, and your training preferences are needed.
Weekly Structure
The plan is displayed week by week. Each week has a phase and a specific focus. Race plans progress through base, build, sharpen, taper, and race phases. Couch to 5K plans use foundation, build, and consolidate phases. Distance target plans use base, build, and consolidate. The individual sessions within each week are arranged to balance stress and recovery.
Reading the weekly view
Week number and focus
Each week is labelled with its number and a short description of the training focus for that week.
Daily sessions
Sessions are assigned to specific days. Click any session to expand it and see the full description, target pace or heart rate zone, and coaching rationale.
Rest days
Rest days are explicitly included. The plan schedules hard sessions with adequate recovery days between them. Do not skip the rest days.
Session Types
GoAnd.Run plans use a small vocabulary of session types. Understanding what each type is for helps you execute them correctly.
Easy Run
Conversational pace, Zone 1–2. The goal is aerobic development with minimal stress. If you feel you are going too slowly, you are probably going the right pace. Easy runs make up the majority of a good training plan.
Long Run
Your longest run of the week, at easy pace. Builds endurance and trains the body to use fat as fuel. Assigned to your preferred long run day. Do not run this faster than Zone 2. It is about time on feet, not pace.
Tempo Run
A sustained effort at Zone 3–4, also known as threshold pace. Raises your lactate threshold, which is the pace at which you can no longer clear lactate as fast as you produce it. Should feel comfortably hard.
Intervals
Short hard efforts (typically 400 m to 1 km) at Zone 4–5, with recovery jogs between. Improves VO2 max and running economy. The session description will specify the number of reps, effort, and recovery duration.
Race Pace Run
A run at your goal race pace, typically introduced in the final weeks of the plan. Teaches your body and mind what the target pace feels like so it is not unfamiliar on race day.
Strides
Short accelerations (usually 20–30 seconds) at 5 km effort, with full recovery between. Often added to the end of an easy run to maintain leg turnover and neuromuscular sharpness without significant fatigue.
Weekly Check-in
At the end of each training week, complete a weekly check-in on your plan page. This is a short form that captures how the week went, how you are feeling, and any issues. The check-in data is used in the weekly review AI feedback.
Check-in fields
Sessions completed
How many of the planned sessions did you complete? Honest reporting here helps the AI calibrate future feedback.
Overall feeling
A 1–10 rating of how the week felt. 1 is exhausted and struggling, 10 is feeling great and energised.
Any niggles or issues
Free text for any aches, soreness, illness, or life events that affected training. Mention anything that might be relevant to the AI's assessment.
Notes
Any other context, such as a breakthrough session, a particularly tough workout, or questions for the coach.
Check-ins unlock your weekly review. The AI weekly review, which provides a coaching summary of the week and guidance for the next, is generated automatically after you submit a check-in. See AI Coaching for more.
Session Adjustments
Sometimes you cannot do the session that is planned for today. You might be sore from a previous workout, short on time, or simply not feeling it. Rather than skipping the session entirely or guessing what to do instead, you can request an AI-generated alternative directly from the session detail page.
How it works
Open the session
Navigate to the session you want to adjust from your training plan page.
Request an adjustment
Click Request Adjustment and describe why you need an alternative. Be specific: "legs still sore from Tuesday's track session" gives the AI much more to work with than "can't do it".
Review the alternative
The AI generates a replacement session within 10–20 seconds. You will see the proposed session type, distance, target pace, and a coaching note explaining the rationale.
Accept or keep original
If the alternative looks good, accept it and the session will be replaced in your plan with the weekly volume recalculated. If you prefer the original, click Keep Original and nothing changes.
Common adjustment scenarios
Muscle soreness (DOMS)
The AI typically replaces hard sessions with an easy or recovery run to flush the legs without adding stress.
Short on time
The session is shortened while preserving the type and intensity where possible. For example, a 10 km tempo becomes a 6 km tempo.
Injury concern
The AI may suggest complete rest and will always include a coaching note advising you to seek professional assessment if pain persists.
Low energy or motivation
An easy, unstructured run with no pace pressure. Sometimes the best thing is to get out the door without a performance target.
Single-day scope. Session adjustments only affect the one session you request an alternative for. They do not restructure the rest of the week. If you need broader changes, use the weekly check-in to request a full plan adaptation.