In one sentence
RunPT is a personal running coach that gives you a personalized plan, tells you what to run each day, and adapts what comes next based on how your training is actually going.
1. Establish the planning problem
Start with the runner, the goal, and the available week.
RunPT begins with experience, current training, goal distance, race date, weekly availability, preferred long-run day, rest needs, and related profile choices. These are constraints to respect, not fields to collect and forget.
A useful opening block meets the runner where they are. It does not assume that a goal date automatically creates the capacity to follow an arbitrary schedule.
2. Give the block a shape
Move through phases with distinct jobs.
RunPT uses Maintain, Base, Build, Peak, Taper, and Recovery. Maintain supports consistency between goals. Base develops durability. Build raises demand. Peak adds race-specific sharpening. Taper reduces fatigue while preserving readiness. Recovery allows the block to settle.
Not every plan needs every phase at full length. The available lead time and starting point can justify a shorter or different sequence.
3. Make each day explainable
A session should have a reason inside the week.
Easy running, long runs, quality work, recovery days, and rest contribute differently. RunPT's plan is not just a list of distances; the coach can explain what a session is intended to develop and how it fits the current phase.
That rationale matters when life changes. Understanding the purpose makes it easier to judge what can move, what can disappear, and what should remain protected.
4. Review load and recovery context
Compare what happened with what was intended.
Newly synced training provides evidence about completed duration, distance, and intensity. Available recovery data adds context against a personal baseline. Missed sessions and the remaining weekly constraints also matter.
No single workout or wearable value automatically dictates the response. RunPT evaluates the wider case before changing upcoming work.
5. Progress or adjust
Update when the evidence is material.
If the plan remains valid, RunPT can preserve it. When the evidence materially changes what should come next, RunPT can update upcoming sessions while keeping phase, race timing, availability, and recent load in view.
This is deliberately more measured than claiming a completely new plan after every run. Adaptation is useful only when the result is more coherent than what it replaces.
Planning guardrails
What the method is designed not to do.
No single-metric rule
One HRV, sleep, pace, or readiness value should not determine the plan by itself.
No automatic catch-up
Missed work is not treated as debt that must be added to the next available day.
No universal outcome
Race predictions are estimates, and no plan can guarantee a performance or injury-free build.
No medical substitute
RunPT does not diagnose, treat, or replace a qualified healthcare professional.
FAQ
Methodology questions.
Straight answers about what RunPT does, what data helps, and where its guidance stops.
01Does every RunPT plan include every phase?
No. Maintain, Base, Build, Peak, Taper, and Recovery have distinct purposes, but the available lead time and starting point can justify shortening or skipping phases.
02Can one workout or recovery score change the plan?
A material signal can prompt review, but RunPT considers it alongside recent training, personal baseline, phase, schedule, and the rest of the week. One value is not treated as a complete verdict.
03Can RunPT explain why a workout is scheduled?
Yes. The AI coach can explain the purpose of a planned session and how it fits the week and current phase, using relevant plan and training context.