How your plan is built

Your plan begins with the training you can carry now and builds toward the work your focus calls for.

The generated schedule combines the plan you selected, your saved choices, current fitness and recent training evidence. When a request conflicts with a limit in that plan, the result is bounded and the reason is shown for you and your coach to discuss.

Starting from recent running

Starting Mileage — the weekly running volume the build begins from — is based on the average of the last eight weeks in which you actually ran, not on your best week. A week lost to illness, injury or travel is treated as a gap, not as zero fitness.

When AgentRunCoach has no usable recent history, your coach asks rather than turning an empty record into an assumption that you have not been running. A screenshot or honest estimate can supply the missing starting context.

Growing the week

Ordinary weeks rise within the selected plan’s own growth limit. Lighter weeks are built in so accumulated training can settle before the next climb, and race-specific closing weeks follow their own shape. When a general coaching number and the generated plan disagree, the plan’s reported limit governs.

The long run anchors the week. Its distance grows as a share of total weekly running rather than chasing a fixed milestone while the rest of the week stays small. The surrounding days are arranged so demanding work has easier running or rest around it.

Placing quality and recovery

A Quality Session — a run whose main job is a targeted stress beyond easy aerobic running — earns its place from the plan level and current phase. Early weeks emphasize durability; later phases can add the work that is specific to the target distance. More hard sessions do not automatically make a faster plan.

Easy days support those sessions and the long run. Strength, mobility and cross-training can share the calendar, but their different training effects are kept distinct rather than converted into running mileage.

What the coach still has to judge

Two important checks are guidance for your coach today, not automatic limits in the generator:

• A new long run should not jump much beyond the longest run in your recent month; the working coaching check is roughly ten percent.
• For a slower runner, about three hours can arrive before the plan’s distance cap. Your coach should let the time consideration win when that happens.

The finished plan is the source of truth for its own weeks. Read its stated adjustments before assuming that a general rule, a saved request or a catalog range describes what was actually scheduled.