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.
Set a goal
Generate your plan
Follow & check in weekly
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.
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.
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.
The days you can run. The AI will only schedule runs on these days. Leave at least one full rest day per week.
Your preferred day for the longest run of the week. The AI tries to honour this when your schedule allows.
Days you do strength and conditioning. The AI schedules these as standalone strength sessions or stacks them onto easy run days where appropriate.
A training plan starts with a goal. Navigate to Goals and click New Goal. You will be asked to choose from three goal types.
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.
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.
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.
The name of the race you are targeting, for example "London Marathon" or "Local Parkrun".
The date of the race. The plan works backwards from this date to determine how many weeks of training are available.
Select from standard distances (5 km, 10 km, half marathon, marathon) or enter a custom distance.
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.
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.
From the Goals page, click your goal to open it.
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.
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.
For race goals, the AI uses all of the following. For beginner goals, only the goal type, duration, and your training preferences are needed.
Goal type and target distance
Your current weekly training volume
Peak weekly volume cap
Preferred runs per week
Recent race results and pace history
Available training days per week
Weeks available or plan duration
Preferred long run day
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.
Each week is labelled with its number and a short description of the training focus for that week.
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 are explicitly included. The plan schedules hard sessions with adequate recovery days between them. Do not skip the rest days.
GoAnd.Run plans use a small vocabulary of session types. Understanding what each type is for helps you execute them correctly.
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.
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.
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.
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.
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.
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.
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.
How many of the planned sessions did you complete? Honest reporting here helps the AI calibrate future feedback.
A 1–10 rating of how the week felt. 1 is exhausted and struggling, 10 is feeling great and energised.
Free text for any aches, soreness, illness, or life events that affected training. Mention anything that might be relevant to the AI's assessment.
Any other context, such as a breakthrough session, a particularly tough workout, or questions for the coach.
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.
Navigate to the session you want to adjust from your training plan page.
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".
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.
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.
The AI typically replaces hard sessions with an easy or recovery run to flush the legs without adding stress.
The session is shortened while preserving the type and intensity where possible. For example, a 10 km tempo becomes a 6 km tempo.
The AI may suggest complete rest and will always include a coaching note advising you to seek professional assessment if pain persists.
An easy, unstructured run with no pace pressure. Sometimes the best thing is to get out the door without a performance target.
© 2026 GoAndRun. AI-powered running coach.
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Claude AI + OpenAI
