Smart adaptive plan
Your plan adapts to you — not the other way around.
Missed sessions, fatigue and progression are all considered. The plan stays supportive, realistic and safe.
Estimates only
Adaptive coaching suggestions and readiness scores are estimates based on your data — supportive guidance, never guarantees.
This week was adjusted for recovery.
A slightly elevated resting heart rate suggested we soften intensity. Your long run was reduced by 2km.
Consistency improving
+12% vs last 2 weeks
Slightly elevated RHR
Recovery emphasis suggested
Missed Tuesday session
Rescheduled gently to Thursday
Long run pace stable
Confidence trending up
Original week
- MonEasy 6km
- TueIntervals 6×400m
- WedStrength
- ThuEasy 7km
- FriRest
- SatLong 18km
- SunMobility
Adapted week
- MonEasy 5km (lighter)
- TueRecovery walk
- WedStrength (reduced)
- ThuTempo 6km (was Tue)
- FriRest
- SatLong 16km (–2km)
- SunMobility + breath
Coaching safeguards
Adaptations stay within safe progression rules. We never increase weekly mileage by more than ~10%.