Most training plans are a static grid: the same 16 weeks for everyone, printed once and never updated. RUNNIQ works differently. Your plan is generated by a team of AI agents that read your goal, your history, and your fitness — and then keep adjusting as you train.
It starts with your goal
When you onboard, you tell RUNNIQ what you're chasing: a specific race, a first 5K, a faster 10K, or just a consistent habit. That goal shapes everything. A marathon training plan needs deep aerobic endurance and fueling practice; a 5K plan is built around speed and running economy. The same runner gets a very different week depending on the target.
The analyst reads your runs
If you connect Strava, an analyst agent looks at your recent activities and estimates your current fitness — your pace zones, your heart-rate zones, and a VDOT-equivalent that summarises your aerobic engine. This is what lets the plan prescribe your easy pace, not a generic one. (Curious what VDOT is? We wrote a whole piece on VDOT and race prediction.)
The planner periodises
The planner agent turns all of that into a periodised build: base weeks to grow your aerobic base, a sharpening block to add speed, and a taper so you arrive fresh. It respects the basics that most self-made plans get wrong — easy days stay easy, hard days are genuinely hard, and volume rises gradually with recovery weeks built in.
The coach watches every run
Here's the part a PDF can't do. After each session, a coaching agent compares what you actually did to what was planned and writes you short, specific feedback. Over a week it looks at the whole picture and adjusts what's coming. Ran every session strong? It may nudge the next block up. Struggling, sick, or travelling? It backs off — read more about training that adapts to life.
You stay in control
The agents propose; you decide. You can move sessions, change how many days you run, or shift your goal date, and the plan rebuilds around the new constraints. It's coaching, not a contract.
Want to see it in action? Start your plan and watch the first week generate around your goal.