AI Running App: your adaptive plan, from 5K to marathon
TriCoach AI is the AI-powered running app that builds your personalized training plan and adjusts it after every session. From your first 5K to a sub-3-hour marathon, the app respects your level, your timeline and your life — with automatic sync to Garmin, Zwift and Strava via Intervals.icu.
Easy run, nasal breathing the entire way.
6×800 m at VO2 pace, 200 m jog recovery. 20 min warm-up.
Squats, lunges, planks, calves. 4 sets, moderate load.
Progressive long run, finish the last 20 min in upper endurance.
How many weeks do you actually need?
Minimum durations recommended by distance and level. Above the minimum, your plan extends automatically with more lead time. Below, the risk of under-preparation and injury increases.
| Distance | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 5K / Beginner | 8 wk | 6 wk | 6 wk |
| 10K | 10 wk | 8 wk | 6 wk |
| Half Marathon | 14 wk | 12 wk | 10 wk |
| Marathon | 20 wk | 16 wk | 12 wk |
Adjustable plan: duration adapts to your real lead time, your level and your weekly constraints.
The 4 distances at a glance
Before building your program, pick the distance that matches your experience and weekly available time.
Sample week of a running plan
A balanced running plan covers easy running, quality and the long run. Here's a sample week for an intermediate runner in the specific phase of a 10K / half plan.
Weekly sessions
- · Tuesday : Easy run 45 min Z2 + 6×100 m strides
- · Wednesday : Quality session: VO2 max or threshold by goal
- · Friday : Recovery run 30-40 min Z1-Z2
- · Sunday : Long run 1h15 - 2h by goal
Volume and progression by distance
Weekly volume depends directly on the targeted distance. Here are the typical ranges observed on effective running plans.
| Distance | Plan duration | Avg weekly volume | Weekly peak |
|---|---|---|---|
| 5K / Beginner | 6–8 wk | 15–25 km | 30 km |
| 10K | 6–12 wk | 25–45 km | 50 km |
| Half Marathon | 10–16 wk | 30–60 km | 70 km |
| Marathon | 12–20 wk | 40–80 km | 90 km |
The TriCoach AI running app
Where a PDF plan hands you frozen weeks, the TriCoach AI app recalculates your plan after every session you complete. The AI reads your load, your recovery and your physiological tests to adjust volume, intensity and placement of key sessions — no Excel files involved.
- AI plans recalibrated every session based on real fatigue
- Auto sync to Garmin, Zwift, Strava via Intervals.icu
- Automatic physiological tests (VO2 max, thresholds) wired into the plan
- Running only, or paired with triathlon / strength
Generic running plan vs adaptive TriCoach AI plan
Most PDF plans apply the same template to everyone. An adaptive plan evolves with your real data. Here are the concrete differences.
Generic PDF plan
- Fixed volume, same for everyone
- No adjustment to fatigue
- Paces based on estimates
- Zero adaptation to the unexpected
- Same sessions every cycle
Adaptive TriCoach AI plan
- Volume tuned to your availability
- Sessions adjusted to your recovery
- Paces recalibrated at every test
- Auto-replanning if you miss a session
- Periodization optimized toward your goal
5 common mistakes in running
- Running everything in the gray zone: 80% in Z2, 20% in quality. The gray zone barely improves you and drains you.
- Ramping volume and intensity together: only one at a time.
- Skipping the long run: it builds endurance, from 5K to marathon.
- Ignoring strength work: a weak core causes 60% of running injuries.
- Comparing your times to others: compare yourself to you 6 months ago, not the runner next door.
Frequently asked questions
Ready for a plan that truly fits you?
TriCoach AI generates a plan tailored to your level, your available time and your goals. And it evolves with every workout.
Start for free