Questions
Frequently asked.
The things runners ask us most — on training, the tech, billing and your data. If yours isn’t here, a real person is one message away.
Training
Do I need to be fast to use this?
Not at all. We coach first-timers and 2:30 runners with the same care. The plan is read off your running, wherever that is today.
How many days a week will I run?
You choose — 3 to 6. We build the plan around your real week, not an ideal one, and put the long run on your preferred day.
What if I miss a session?
Nothing breaks. A missed run is a planning problem, not a failure — we shift it and move on, no reset, no red X.
Tech & your watch
Which watches work?
Anything that syncs with intervals.icu — Garmin, Coros, Apple Watch, Wahoo and more. We push every session to your calendar and your watch.
Do I have to connect a watch?
No. The free plan downloads as a PDF and a calendar file. Connecting just means you get it on your wrist and we can read your runs back.
Can I use Strava?
Yes — connect Strava and we read your runs back to show how you’re tracking against the plan.
Billing
Is the free plan really free?
Yes. A full 16-week plan, no card, yours to keep. You only pay if you want it on your watch or a coach reading every run.
Can I cancel any time?
Any time, in two clicks. You keep access until the end of the period you’ve paid for.
Your data
Who owns my training data?
You do. Export or delete everything any time from Account. We never sell it.
Do you share data with anyone?
Only the services you connect (intervals.icu, Strava) and our payment provider. That’s the entire list.
Still have a question?
A real coach reads every message — usually back within a day.