Running
AI running training plan
Cyner's Running Coach generates personalized training plans based on your current level, race goal and weekly availability, using validated periodization principles.
What the plan includes
• Structured weekly sessions (easy runs, tempo, intervals, long run).
• Target pace for each session type based on your estimated anaerobic threshold.
• Weekly volume progression (10% maximum increase rule).
• Deload weeks every 3-4 weeks.
• Peak week and tapering if you have a target race.
Session types
• Easy run (Z2): Conversational pace, 65-75% max HR. Aerobic base.
• Tempo: Comfortably hard pace, 80-85% max HR. Lactate threshold.
• Intervals: Short high-intensity sets. VO2 max.
• Long run: Weekly long run. Endurance and running economy.
Adjusting the plan
Talk to the AI Coach in the Running section. You can say "I can't train tomorrow" or "I want to prepare for a 10K in 8 weeks" and the plan adjusts.