Your next race is already on the calendar
First your transition, then the plan starts, built that day from what you actually ran before your taper, not as if you were a beginner.
→ Your plan, nothing to re-enter
Your plan, from one race to the next
After race day, Stamio takes it from there.
The next day, you get your recap. Your recovery is already set up, and what's next is ready to go: built on your volume and your fitness, with nothing to re-enter. Your calendar is never empty, and you always have the final say.
In three steps
- 1The day after: your recap
Your time against your goal, a PR if you set one, and what the plan changed: VO2 max gained, weekly volume, longest run. You also tell Stamio how the race went.
- 2Your transition, already set up
Short easy runs, nothing hard, then a rebuild week. How long it lasts depends on the distance, how the race went and your morning readiness.
- 3What's next, ready to start
Stamio suggests the next step that fits where you are. If you don't answer, Stay fit starts on its own with Stamio Pro, and you can cancel it. Without Pro, nothing paid starts: Today's workout is still there.
Transition
Your transition: how long it lasts
After a 5K4 days
After a 10K7 days
After a half10 days
After a marathon3 weeks
These are starting points. Stamio stretches your recovery if your readiness stays low, if the race was harder than expected or if something hurts. It's shorter if you dropped out early.
Then the rebuild. One week (two after a marathon) at 80, then 85% of your usual volume, with a single light quality session and a shorter long run. After that, your progression picks up from where you really are.
What's next
Whatever your situation
It's coming up fast
The plan is just shorter: it starts when your transition ends and works backward from race day. Recovery is never cut, and race week stays light.
→ A short plan, recovery included
It's still a long way off
You have more time than the plan needs. In the meantime, stay fit or work on your VO2 max. The plan starts at the right time.
→ A bridge, then your plan
No next race yet
Stamio offers three ways forward: stay fit, boost your VO2 max, or train for another race. One question, when you have a minute.
→ Stay fit, automatically if you don't answer
You finished your first program
After My first 5K or a Just finish goal, Stamio suggests the next step: the same distance faster, or going farther.
→ The next step up
Your race was canceled
Your plan doesn't just stop: a solo time trial takes the race's place on the same day (10K for a half or a marathon), so you can see how far you've come. Then the same options.
→ A time trial, then what's next
Harder than expected, or a DNF
It happens, even when you're well prepared. Recovery adjusts: longer if it was tougher, shorter if you dropped out early. And what's next builds on your current fitness, not on that one race.
→ Adjusted recovery, then what's next
Something hurts
Three days off, then short easy runs. After that, Stamio suggests Ease back in: one step a week, with a quick “How did it feel?” after each run while it still hurts.
If the pain lasts more than a few days, check in with a health professional.
→ A careful comeback
You want time off
Choose Pause plan: nothing will be waiting for you. When you're back, Come back after a break starts from your current level.
→ A real break, then a comeback
Continuity
What carries over from one plan to the next
- Your usual volume, not your taper volume
- Your longest run
- Your running days
- Your VO2 max and paces
- Your PRs
- Your long-run day
A race in the middle of your plan?
A 10K during your half-marathon build gets added to the plan, raced all out or run as a workout. Stamio lightens the week around it without wrecking the rest.
On a plan somewhere else?
Keep your race date: Stamio picks up where you are, starting today. And after race day, it works the same way.
Your next plan never starts from zero.
Try Stamio with your next race. Everyone who joins the beta gets 3 months of Stamio Pro.
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