The plan that adapts

What Stamio uses

• Your runs from the last few weeks: how many runs, how many miles, your longest run.
• Your VO2 max and your race predictions, for the paces.
• What you choose: your race date, your days, your long run day, your goal.
• The workouts you actually do, week after week.

The 7 programs

• Start runningFree

  From walking to 30 min of nonstop running.

• My first 5KFree

  Start running, then your first 5K, in one plan. Just finish, no stopwatch.

• Improve my timePro

  From 5K to marathon, with a target time based on your fitness.

• My first halfPro

  Go the full 21 km, comfortably. Target time optional.

• My first marathonPro

  42 km step by step, one long run at a time.

• Come back after a breakFree

  After a break, an illness or an injury. By time, no stopwatch.

• Stay fitPro

  No race in sight: varied weeks on rotation, with no end date.

For goal plans, week 1 is free.

How it's built

1. 1

   A real starting point

   Your starting volume and your longest run come from your recent runs. You can correct them, for example after a break or an injury. If you don't run yet, "Start running" begins with walking.

2. 2

   A measured build-up

   A bit more running each week, a lighter week every 4, then the taper before the race. A week never plans more than 10% above the bigger of your last two weeks actually run.

3. 3

   A key workout that progresses

   Each week, the same type of workout moves forward: the reps get longer, then the volume goes up. The second hard workout takes a combined format every other time (pyramid, threshold with surges, progression run…), always within the type the phase calls for. One or two hard workouts a week, never two hard days in a row.

4. 4

   An intensity guardrail

   The share of hard time planned stays under a quarter of your week: most of your training is run easy, as research on intensity distribution recommends.

5. 5

   Paces set to your fitness

   Each workout comes with its paces, rounded to 5 seconds, and a range of ±10 seconds per km (±16 seconds per mile). Before the reps, 90 seconds of walking after the warm-up.

Every week

• On Monday, Stamio reviews your week: a light week, a missed long run, a break. Volume and the long run adjust on their own, with a card that explains and a "Cancel" button.
• Your target time never changes on its own: a new time is suggested, and you can keep yours.
• The race-day projection starts from today's fitness and from what you actually follow. If it's clearly slower than your goal, race-pace workouts are set to it, with a card and "Cancel".
• After each workout, a review: each step compared with its range, easy runs judged by heart rate, a verdict on three levels. The review never changes the plan.

When life gets in the way

• "Adjust my week": you say how many workouts you can do, Stamio picks what to remove and shows you the result before you confirm. After three reduced weeks, it offers to switch to that rhythm.
• Move a workout by dragging it in the calendar. If you put two hard days back to back, Stamio warns you and lets you choose.
• Add an easy run, a workout or a tune-up race: on top of the plan, never counted in your planned miles.
• Slot in a workout from a coach or a club: create it in "My Workouts", and your watch guides it like the plan's workouts (see Guided workouts and builder).
• A break: the plan stops and picks up again without starting over.
• After your race, the next plan starts on its own after a recovery week, with nothing to re-enter.

What can throw it off

• Runs done without your watch: the plan thinks you didn't run. Enter your race results, or turn on "Count workouts from other apps".
• A goal very far from your fitness: it stays yours, but the projection will tell you the truth every week.
• Coming back from an injury: the "Come back" program only moves forward if the week went well and you answer "No pain". Only return with the OK from your doctor or physical therapist.

What you can set

• Your days, your long run day, the number of runs per week.
• Your race course (flat or hilly), and hilly long runs.
• In Advanced options: hard workouts, intensity, long runs, caps.
• Recoveries walking or jogging, workouts outdoors or on a treadmill.
• Export your plan as a PDF.

Questions