Train with a Training Plan

A Training Plan takes you week by week toward one of your goals. The AI Coach drafts it with you, and FitKeep checks your runs against it as you train.

What a plan is

A goal it works toward: a race, finishing a distance, improving a time, or staying fit. A total distance goal can’t have a plan
Phases and weekly targets from the start date to the goal date, such as a base phase of 25 km weeks followed by a build phase
Sessions for this week and next: each day’s run with its kind (easy, tempo, long run, and so on), a distance or duration, and sometimes a pace range or heart rate zone. Later weeks show only their weekly target and are filled in as you go

Getting access

Training Plans are part of the AI Coach, which is switched on one account at a time. If the coach isn’t on for your account, there is no Plan link in the navigation. See Chat with the AI Coach for how to ask for access.

Create a plan

Select Plan in the navigation, or Make a plan on a goal on the Goals page
Pick the goal and the start date
Set your Training Preferences: the days you can train, your long run day, the most sessions a week, and whether training on back-to-back days is fine
Select Draft my plan

The coach drafts the plan in a conversation next to it. Ask it for changes in plain English, such as “make the long runs shorter” or “start with three runs a week”. When the draft looks right, select Confirm on the card in the chat. Nothing is saved until you do.

The plan page

Next up: the next session and what it asks for
Last run: your most recent run, the session it matched, and whether it was on target
This week: the week’s sessions and how much you’ve run toward its target
Full plan: every phase and weekly target, and your past plans

Weeks are labeled with their ISO week number, such as W43, the same number many watches and calendars show.

How runs are matched

When a run arrives, FitKeep matches it to a session in the same week automatically: the session on the same day first, then the one on the closest day, then the one closest in distance. A run that fits no session is shown as Unplanned. It still counts toward the week’s distance.

You can change a match yourself. Open a day to Unmatch activity, match an unplanned run to a free session with Match, or Skip a session you won’t do. A run you unmatched isn’t matched to that plan again automatically.

A matched run is On target when:

its distance or duration is within 10% of the session’s target
its average pace is within the session’s pace range, give or take 5 seconds per km

Change the plan

Your own edits apply right away. Select Edit week to add, move, edit, or delete sessions in this week and next
The coach only proposes. Ask it to change sessions, weekly targets, or your Training Preferences, and it shows the changes as a card. Nothing changes until you select Confirm. If the plan changed since the coach proposed something, the card is marked Outdated; ask the coach to propose it again
From Thursday, Plan next week asks the coach to draft the sessions for the week after next, based on how your past weeks went

A plan ends by itself once you reach its goal, or shortly after the goal date. To stop earlier, choose Abandon plan. Sessions from tomorrow on are removed, and the plan stays readable under past plans.

What plans don’t do yet

Running only. Sessions are runs, and only runs are matched to them
Sessions for this week and next only. Later weeks have a weekly target, and their sessions come with Plan next week
Sessions have no structured steps. Intervals are described in the session’s text, and sessions can’t be sent to your watch
One active plan at a time. Confirming a new plan ends the current one
The coach doesn’t act on its own. It doesn’t review your runs or adjust the plan by itself. Ask it, or use Plan next week
No plans for total distance goals. Pick a race, finishing a distance, improving a time, or staying fit