Documentation
Every system, engine, and feature behind your training plan, explained.
Periodization, phase splits, base building, taper math.
How weekly distance is shaped around your long run.
Volume-aware increase rates and 3-up-1-down recovery weeks.
Day blocking, swapping, and reflow when life shifts.
Non-destructive overlays so any change can be undone.
Base, Build, Peak, Taper, what each one is for and when it lands.
The six setup steps from sign-in to your first scheduled run.
When run-walk applies and how the ratio scales by phase.
Freeze a plan when life shifts; resume exactly where you left off.
How Beginner, Intermediate, and Advanced reshape run days, mileage, and workout variety.
Three runs a week or seven, and how Elite doubles work.
Longer recovery and warm-ups as you age, without capping ambition.
Time off without losing the plan.
Severity-based reductions and graduated return.
Move removed miles to future easy runs, safely.
Spike prevention and ACWR monitoring.
Why you can skip or reduce during the taper, but never add volume.
Quick-complete, manual entry, post-workout feedback.
VDOT pace zones and Borg RPE descriptions.
A 1 to 5 rating before today's workout and the nudge for low scores.
Easy / Threshold / Hard mix over four weeks and the gray-zone nudge.
How heat and humidity slow your target paces while your effort stays the same.
No grades, no guilt, completion as celebration, missed runs rescheduled.
Completed Strava runs mark your plan done automatically, no manual logging.
An append-only record of your runs, milestones, streaks, and plan adaptations.
Per-day times, a discreet work-calendar feed, live iCal subscription, PDF.
Structured workouts with pace targets for your watch.
JSON endpoint with every layer, built for AI agents.
A read-only link for coaches and accountability partners, plus progress images for social.
Drop-in skill files that teach LLMs to read a plan.
Connect Claude to read your plan and log workouts.
A short 5 AM email so you wake up knowing exactly what's on the schedule.
The one-time founder note sent when you first sign up, no unsubscribe link.
One-time onboarding check-ins that ask how you're doing and invite a reply.
Polarized 3-zone model with wearable readiness.
Native iOS/Android with health data sync.