Training plans

A plan built from your history, and checked before it is built.

The coach reads your watch, asks what actually matters, and shows you the numbers before anything exists. Then fifteen weeks are sized to you, every session lands on your watch as a structured workout, and when illness takes a week the rest is re-solved from where you really are. It plays as you reach it.

Fit PA is the AI running, cycling and triathlon coach that knows your training. This is one part of a week with Sam, a fictional athlete; every screen below is the real app's own components and the numbers are illustrative.

Three weeks ago

It starts with a conversation, not a form

The coach reads Sam's Garmin history, asks what actually matters - equipment, niggles, time windows, the week away - designs the training week with Sam, names the plan, and shows the numbers before anything is built.

Coach Riley · setting up

Hi Sam, I'm Coach Riley. Your Garmin history is in - about 3h40 of running a week lately, longest run 1h25, and your easy runs sit around 9:23/mi. What are you training for?

City Half Marathon, 14 December. I want to break 1:50.

Sub-1:50 is 8:24/mi - your recent 5k pace says that is a fair target with 15 weeks of work. How many hours a week can you realistically give this, and which days are off limits?

Six hours. Weekdays 6-7am before work, Friday off, weekends I have two hours. Sunday long run around 8am. Nothing shorter than 30 minutes.

Six hours as a ceiling, 6am weekdays, Friday off, Sunday long at 8, 30-minute floor on every run. Now strength: do you lift, and what do you have - a gym, dumbbells at home, or just bodyweight?

Two mornings a week at home. 15-50 lb dumbbells and a band. I hate lunges, and my left Achilles gets grumpy on hills.

Plenty to work with. I'll write two home sessions - one lower body, one whole body - around goblet squats, Romanian deadlifts, step-ups and a lot of single-leg calf work for that Achilles. No lunges. They repeat week to week so the loads can climb, and thin out in the taper.

The Achilles goes on file: no hill repeats or hill strides while it is active, quality stays on the flat, and I ask how it feels before every hard day. When it is cleared, tell me and hills unlock.

Anything coming up in the next 15 weeks - travel, holidays? And a training philosophy you like, or shall I pick?

Away 6-10 October, no running. I did a Lydiard-style base last year and it worked.

6-10 October is time off: nothing scheduled, that week's load prorated, no reminders. Lydiard suits a 15-week half nicely. Reminders when a timed session goes unlogged - all sessions, timed ones only, or none?

City Half 1:50 - the plan I am about to build, checked against your history first.

Your week (6h ceiling, Friday off)
- Mon 6am: easy run 40 min
- Tue 6am: easy run + strides 45 min
- Wed 6am: strength A, lower body, 35 min
- Thu 6am: quality 55 min (flat while the Achilles is active)
- Fri: off
- Sat 9am: easy run 50 min, then strength B, whole body, 25 min
- Sun 8am: long run, starting at 1h30

Structure - Lydiard: 6 weeks aerobic base, 4 weeks hills and strength (hills unlock on your say-so), 3 weeks sharpening, 2-week taper. Your time off sits in week 7, so base carries one extra week.

Line check
- Recent volume 3h40/week, longest run 1h25
- Week 1: 4h05 - inside the safe step-up from what you have shown
- Long run grows at most 15% a week, peaking at 1h55 in week 11
- Peak week 5h50, then the taper
- 6 hours is a ceiling, not a target - the plan only fills it when the race needs it

Build it?

Building now. Week 1 goes to your Garmin as structured workouts - warm-up, reps, recoveries, cool-down - and the strength sessions exercise by exercise.

The plan

Fifteen weeks, built for one person

The overview shows the whole arc - phase by phase, week by week, planned load against what Sam actually did. Switch to the week: every session sized from Sam's real volume. Tap one and it opens - the reps, the zones, the strength exercises with cues. And every one is pushed to the Garmin as a structured workout.

City Half 1:50

running Active Sep 1 - Dec 14

Progress

Adherence

Training Blocks

W1 W4 W15

Aerobic base Base

Weeks 1-7

Build the aerobic foundation: consistent easy volume, durable habits, and a steadily growing long session. Week 7 carries your time off.

Hills and strength Build

Weeks 8-11

Raise the load progressively: quality sessions enter, the long session grows, recovery weeks consolidate the gains. Hills unlock when the Achilles is cleared.

Sharpening Peak

Weeks 12-13

Sharpen for the goal: the biggest weeks and the most specific work, executed on a strong base.

Taper Taper

Weeks 14-15

Shed fatigue, keep sharpness: volume drops steadily while intensity touches stay in.

Week 3 of 15 Build 1 · City Half 1:50 Current

Load vs plan

96 of 250 TSS

Mon

Easy run

40 min · Z2 94

Tue

Strides + easy

45 min 88

Wed

Strength A: lower body

35 min 100

Thu

6 x 800m @ 5k effort

55 min

Fri

Rest

Sat

Easy run

50 min · Z2

Strength B: whole body

25 min

Sun

Long run

1h30 · Z2

Tap a session to open it - just like the real plan.

6 x 800m @ 5k

Warm-up

15:00

Zone 2 · 9:07-9:49 /mi

On the watch

Pushed to your Garmin, Coros, Suunto or Wahoo

Every planned session is sent to the device as a structured workout - warm-up, each rep, each recovery, cool-down, with pace or heart-rate targets - and every edit or move is mirrored. Sam presses start. The watch does the counting.

Week 1 · 6 workouts synced · Strength A and B synced exercise by exercise

Friday · 7:30 pm

Life happens. The plan bends.

Flu takes the week. One message and the remaining eleven weeks are re-solved from where Sam's fitness actually is - with the numbers, and never a promise the plan can't keep.

Coach Riley

I've had flu since Wednesday night. Nothing since then and I'm not running this weekend. The week is gone.

Sorry, Sam - flu is a full stop, and a lost week is not a lost plan. Rest until you have had a clear day with no fever, then we restart easy.

I can rebase City Half 1:50 from week 5 forward: the remaining 11 weeks are re-solved from where your fitness actually is after the break, not from where the original plan assumed you would be. Nothing you completed changes. Want me to?

Done - I've rebased "City Half 1:50" from week 5 forward (11 weeks re-solved from where your fitness actually is). Most weeks run about 4.6h, peaking at 5.7h in week 11; weekly load builds to 310 TSS into City Half Marathon. Your completed weeks are untouched.

Week 5 opens with three easy runs and no quality - a return-from-illness week, not a catch-up. The intervals we parked come back in week 6. Want to walk through what changed?

Week 5 of 15 Return from illness · City Half 1:50 Current

Load vs plan

0 of 165 TSS

Mon

Easy run

30 min · Z1-2

Tue

Rest

Wed

Easy run

35 min · Z2

Thu

Strength A: lower body

25 min · light

Fri

Rest

Sat

Easy run + strides

40 min

Sun

Long run

1h10 · Z2

Rebased from week 5

Week 5return week, no quality165 TSS · 3h00

Weeks 6-11build resumes, intervals back in week 6peak 310 TSS · 5.7h

Weeks 1-4completed, untouched-

Everything talks to everything

See the rest

The watch feeds the coach, the coach builds the plan, the plan sizes the food, and recovery changes tomorrow. Each part has its own short demo.

Your turn.

Connect your watch, tell the coach what you are training for, and get your first coach-built plan. No card needed.

Start free See how it compares

A plan built from your history, and checked before it is built.

It starts with a conversation, not a form

Fifteen weeks, built for one person

City Half 1:50

Training Blocks

Pushed to your Garmin, Coros, Suunto or Wahoo

Life happens. The plan bends.

See the rest

The coach

Nutrition

Form analysis

Your workouts

Analytics

The whole week

Your turn.