Your training plan

Your recorded runs are the starting point; you can fine-tune everything afterward.

1. 1
   Already on a plan somewhere else?

   Keep your race date and pick up here, without starting over.

2. 2
   Recommended for you

   Picked based on your recent runs.

3. 3
   All programs

   Start running, My first 5K, Chase a PR, My first half, My first marathon, Come back after a break, Stay fit, Boost my VO2 max.

Further down: your week workout by workout, Adjust my week, and My Workouts.

1. 1
   Add

   An extra workout, or a tune-up race.

2. 2
   More options

   Edit plan, schedule the next one, export as PDF, pause, stop.

3. 3
   Your goal

   Your goal time, its pace, and what your fitness predicts today.

4. 4
   Weekly review

   What you did, and what your plan takes from it.

5. 5
   Next workout

   Tap it for the details.

Tap Calendar, under your goal.

1. 1
   Whole plan

   Week by week, with its phases (Base, Build…). Tap a workout for its details.

2. 2
   Move a workout

   Touch and hold, then drag it to another day. If a workout is already there, they swap.

Tip Two hard days in a row? Stamio gives you a heads-up before moving it, and you decide.

Further down: Move (to another day, or swapping with the workout planned there) and the workout's route. On the day, it's waiting on your watch, at the top of Activities.

1. 1
   Target effect

   What the workout trains.

2. 2
   Why this workout

   Its role in your plan, in plain words.

3. 3
   Structure

   Each step and its pace; your watch guides you from one to the next.

Busy week? On the Plan tab, tap Adjust my week.

1. 1
   This week or next
2. 2
   Workouts this week

   With − and +: Stamio decides what to drop, easy runs first, the long run last.

3. 3
   What changes

   Before you confirm: what gets dropped or moved.

4. 4
   Just this week, or for the rest of the plan
5. 5
   I can run

   Uncheck the days you can't run: workouts move to the other days.