Choosing your plan variant: from 3 to 7 sessions a week, which one is yours

What each variant contains

Three sessions: an easy run, a quality session, a long run. Four: one more easy run. Five: a second quality session. Six: one more easy run. Seven: a recovery run the day after the long run. The number of quality sessions never exceeds two.

Weekly volume goes from about 25 km at three sessions to 80 km or more at seven, depending on the distance prepared.

How the coach recommends

It reads on Garmin the number of sessions a week over the last 30 days and proposes the same variant, or one more if the three signals are met: eight stable weeks, ACWR between 0.9 and 1.2, feeling at 3 or more.

It refuses two extra sessions at once. A three-session runner asking for the five-session variant will be offered four, with the explanation.

Changing variant

At the start of a plan, on the website's setup page. Mid-plan, you go down a variant if needed, never up: adding a session along the way breaks the load progression.

• — 3 to 7 sessions, never more than 2 quality.
• — Recommendation from your last 30 actual days.
• — One variant up per plan, never two.

Moving up a variant happens at the next plan, once the previous one has been held to the end.

Frequently asked questions