Shorter races demand a different kind of fitness than marathons. Your AI coach builds 5K and 10K plans with the right mix of speed, threshold, and recovery work based on your data.
The AI prescribes interval sessions based on your current fitness level. Paces come from your recent race and workout data. As your fitness improves, interval paces adjust upward automatically.
Your lactate threshold is estimated from tempo run and interval data rather than a formula. The AI watches for the heart rate and pace relationship that indicates your threshold, and updates it as you get fitter.
Based on your recent interval performances, tempo runs, and long easy runs, the AI generates a race time prediction that updates weekly. It accounts for the specific demands of 5K vs. 10K racing.
For your target race, the AI structures a short taper (typically 7-10 days for 5K/10K) and provides a race-day pacing strategy based on your recent workout data and the course profile.
5K and 10K racing demands more speed and VO2 max work relative to marathon training. Weekly mileage is lower but intensity is higher. The AI shifts the training mix to prioritize threshold and interval work while still building your aerobic base.
Pace, heart rate zones, and splits from Strava for every workout. Recovery data from WHOOP or Oura for timing hard sessions. The AI uses your interval and tempo data to estimate current race fitness rather than relying on generic calculators.
Yes. Set your goal time and the AI builds a plan targeting that specific pace. It structures interval paces, tempo work, and volume progression to get you there. Your predicted race time updates weekly based on training data.
Typically 2-3 for 5K/10K training: one interval session, one tempo, and potentially one fartlek or strides day. The AI adjusts based on your recovery data and how you responded to the previous week's hard sessions.
Yes. For newer racers, the AI focuses on building consistent easy mileage first and introduces speed work gradually. It uses heart rate data to keep you from going too hard too soon, which is the most common mistake.
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