Creating Your Training Plan
What does it look like to build a plan around a race goal?
Here's a real example. You've signed up for a half marathon and want to build a plan around it.
AI Assistant
Connected to AgentRunCoach
Great — the Boulderthon is a beautiful but demanding course. A couple of things worth noting upfront: the race is at 5,400 feet in Boulder, and based on your recent runs you've been training close to sea level. We'll factor that into how we build your long runs.
Looking at your Strava data, you've been averaging about 28 miles a week with a long run of 10 miles — a solid base for a half marathon build. You've got 12 weeks, which is good timing.
A few things to help me finalize your plan:
- What's your goal — finish healthy, or do you have a time target?
- How many days a week can you commit to training?
- Any injuries or things to work around?
- Anything specific you want to focus on — pacing, hills, endurance?
1:50 is very achievable — that's about an 8:24 pace, and your recent tempo runs suggest you have the speed. The work is learning to hold back early.
Here's what I'm thinking:
- 5 days/week: 3 easy runs, 1 tempo or interval session, 1 long run
- Long runs build from 10 to 13 miles, peaking 3 weeks before race day
- Two pacing-focused sessions — progressive runs where you practice going out controlled and finishing strong
- Recovery weeks every 3rd week with reduced long run mileage to give your knee time to settle
Want me to put the full schedule together?
Done. Your 12-week Boulderthon plan is ready. You can view and download the full schedule at agentruncoach.com. I'll check in after your first long run to see how the pacing work is feeling.
What if I don't have a race on the calendar?
No race needed. Just share what you're looking to achieve and a plan will be built around it.
These are different goals that produce different plans. A maintenance runner and a 10K-focused runner train very differently, and your coach knows the difference.
Can I add strength training and cross-training to my plan?
Not yet. AgentRunCoach currently builds running-focused plans. Our goal is to help you create an integrated plan with running, strength, and cross-training designed together.
Managing Your Plan
How does my plan adjust when things go off-track?
Every time you check in, your coach takes a look at your most recent workouts, so it already has a sense of whether you're on track. From there it's just a conversation. Tell it what's going on and it adapts in real time. No forms, no settings screen.
Your coach will assess where you are and adjust without piling on. If you're behind, it figures out how to get back on track. If you're ahead of schedule and feeling good, it can capitalize on that too.
How do I check in after a workout?
You don't have to report everything yourself. Just tell your coach you're checking in, and it will review your most recent workout, give you an assessment, and ask how it went.
AI Assistant
Connected to AgentRunCoach
Nice work. I see you completed your 8-mile long run, and it looks like you executed very well, with just a slight fall-off in the last mile. Temps were up around 80°F today, which would explain a tougher finish. How did it feel?
Yeah, that makes sense, especially in that heat. How was your hydration out there? Anything else you want to mention?
Okay, good to know, I'll make a note of that. Strong run in tough conditions, so take the win. You've earned a rest day tomorrow on Monday. We'll pick back up Tuesday with an easy 4-miler, then build toward Thursday's tempo session.
Share anything that isn't in the data: how you felt, what you tried, the heat, the course. Your coach uses it to shape what comes next.
Can I change my goal or switch to a different race mid-plan?
Yes. Goals shift. Just tell your coach and your plan will be rebuilt around the new one.
Understanding Your Running Insights
What is my Run Fitness score?
Your Run Fitness score is AgentRunCoach's measure of your current running fitness on a scale of 0–1000. It's calculated from your recent training and used to set your training zones: easy pace, tempo, intervals, and more. As your fitness improves, your score goes up and your paces adjust automatically.
You can see your Run Fitness score at agentruncoach.com or ask your coach directly.
What are coach reports?
After key workouts and at regular intervals, AgentRunCoach generates a coach report summarizing your recent training, how your fitness is trending, and any patterns worth paying attention to. You can view these at agentruncoach.com or ask your coach to walk you through them.
How do I ask about my training trends?
You don't have to wait for a report. Ask your coach directly. You'll get a real answer backed by your data, not a generic one.
AI Assistant
Connected to AgentRunCoach
Yes, and there's clear evidence for it. Here's what your most recent 4-mile tempo run tells us compared to similar efforts over the last 8 weeks:
- Your average pace is 23 seconds per mile faster than your first comparable run 8 weeks ago
- More importantly, you're running that faster pace at a lower average heart rate — down from 148 bpm to 141 bpm. That's your aerobic fitness improving, not just a good day
- You also ran negative splits on your last two runs — your second half was faster than your first. That's a sign your pacing is getting more controlled and your body is handling the effort better as the run progresses
This isn't one good run. It's a consistent pattern across the last six comparable efforts. Your aerobic base is genuinely stronger than it was two months ago — keep doing what you're doing.
Other things worth asking:
Advanced Tracking
Can I share how I'm feeling with my coach?
Yes. Perceived effort and how your body feels are valuable data points your coach factors in alongside your workout data.
These check-ins help your coach make smarter adjustments than workout data alone can.
Does AgentRunCoach handle treadmill and outdoor runs differently?
Yes. AgentRunCoach can see from your Strava data whether a run was indoors or outdoors. Treadmill running differs from outdoor running in meaningful ways: pace equivalency, no wind resistance, controlled surface. Your coach accounts for that automatically when analyzing your training and building your plan.
What else can I track?
Your coach can help you think through anything that affects your training: travel fatigue, stress, nutrition, upcoming events. The more you share, the more personalized your coaching becomes.