Training
Your plan, without the noise.
What matters now is unlocked. What depends on future evidence stays provisional.
12week macrocycle
Unlocked now
Your next two weeks
Week 1
Foundation
42km
TUE18
Easy8 km · RPE 2–4
5:45–6:15/kmFlat Or Gentle
THU20
Easy8 km · RPE 2–4
5:45–6:15/kmFlat Or Gentle
SAT22
Easy4 km · RPE 2–4
5:45–6:15/kmFlat Or Gentle
SUN23
Long Run22 km · RPE 2–4
6:00–6:30/kmGentle Rolling If Comfortable
Week 2
Foundation
44km
TUE25
Easy8 km · RPE 2–4
5:45–6:15/kmFlat Or Gentle
THU27
Progression Run8 km · RPE 3–5
Effort-ledGentle Rolling If Comfortable
SAT29
Easy5 km · RPE 2–4
5:45–6:15/kmFlat Or Gentle
SUN30
Long Run23 km · RPE 2–4
6:00–6:30/kmGentle Rolling If Comfortable
Why it starts easy
Trust is built by not pretending.
The athlete is still a manual baseline. The app knows weekly volume and a recent long run, but it does not yet know real heart-rate response, uphill ability or downhill tolerance.
- No fabricated HR zones.
- No fixed hill-grade targets.
- No marathon-goal pace imposed on training.
What changes next
The plan learns after you run.
Completed activities will later update the Athlete Snapshot. That new evidence can unlock, reduce or replace future sessions — without rewriting the history of the original plan.
See the athlete model →Later in the plan
Visible, but not pre-approved.
Training Plan v0 · Synthetic engineering plan · Day-of-execution safety recheck remains mandatory.