The plan that adapts

What Stamio uses

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

The 7 programs

• Start runningFree

  From walking to running 30 min nonstop.

• My first 5KFree

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

• 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, built up one long run at a time.

• Come back after a breakFree

  After time off, illness or injury. Run by time, no target time.

• Stay fitPro

  No race on the calendar: 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 longest run come from your recent runs. You can adjust them, after a break or an injury for example. If you don't run yet, "Start running" begins with walking.

2. 2

   A measured build

   A bit more running each week, a down week every 4, then the taper before race day. A week never calls for more than 10% above the bigger of your last two actual weeks.

3. 3

   A key workout that progresses

   Each week, the same type of workout moves forward: reps get longer, then volume goes up. Every other time, the second hard workout takes a combo format (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

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

5. 5

   Paces set to your fitness

   Each workout comes with its paces, rounded to 5 seconds, with 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 long run adjust automatically, with a card that explains why and a "Cancel" button.
• Your target time never changes on its own: Stamio suggests a new one, and you can keep yours.
• The race-day projection starts from today's fitness and what you actually complete. 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 checked against its range, easy runs judged by heart rate, and a three-level verdict. The review never changes the plan.

When life gets in the way

• "Adjust my week": tell Stamio how many workouts you can fit in, and it picks what to drop 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. Put two hard days back to back, and Stamio warns you and lets you decide.
• Add an easy run, a workout or a tune-up race: on top of the plan, never counted in your planned miles.
• Fit in a workout from a coach or a club: build it in "My Workouts", and your watch guides it just like plan workouts (see Guided workouts and builder).
• Time off: the plan pauses and picks back up 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 recorded without your watch: the plan thinks you didn't run. Enter your race results, or turn on "Count workouts from other apps".
• A goal far beyond your current fitness: it stays yours, but the projection will tell you the truth every week.
• Coming back from injury: the "Come back" program only moves forward if the week went well and you answer "No pain". Only return once your doctor or physical therapist clears you.

What you can set

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

Questions