Pricing
Why 7Running exists, and how the system works.
7Running was born from a simple conviction: between standardized training plans and high-end individual coaching, there is now room for something new, made possible by technology.
Coaches play an essential role in athletic performance and longevity. Their expertise remains irreplaceable. But this type of support has a cost, and it is not accessible to everyone all the time. 7Running is not intended to replace coaches. It is a structured, scalable and accessible alternative.
The runner always remains at the center. The tool is there to guide, structure, propose, never to blindly impose.
Most training plans work like a spreadsheet: X weeks, X sessions, same for everyone. 7Running works differently. The system analyzes your profile, builds a structured plan around your goal, then adapts every week based on what you actually go through in training.
Everything starts with a questionnaire. Not a gimmick form: a real analysis tool.
Based on your past race times, the system estimates your vVO2max (the running speed at which your oxygen uptake peaks), determines your actual level, and calculates your training paces across several zones: easy, threshold, race pace, vVO2max.
It's not your weekly volume that determines your level. It's your performance. A runner doing 30 km per week who runs a 10K in 38 minutes doesn't have the same profile as one doing 30 km per week who runs it in 52 minutes.
The system also checks whether your goal is realistic given your profile: available sessions, current volume, time remaining before the race. If something doesn't add up, it tells you.
A good training plan isn't just about "running a bit more each week". It follows a periodization logic, with phases that each serve a specific purpose.
The foundation. Building your ability to sustain effort over time. Primarily endurance sessions with progressive long runs.
The core of the plan. Working on specific qualities: short intervals at vVO2max, threshold sessions, race pace. Volume and intensity increase in a controlled manner.
For longer distances, a phase dedicated to target pace. Your body learns to hold race rhythm over increasingly longer durations.
The final weeks before the race. Volume decreases, intensity stays present in small doses. Goal: arrive fresh on race day.
Each phase has its own ratio of easy to quality sessions. This ratio evolves throughout the plan so the training stimulus stays appropriate at every stage of your preparation.
One of the leading causes of running injuries is increasing volume too quickly. The system enforces strict rules:
The plan doesn't try to push you to a peak as fast as possible. It aims for steady, consistent progress, without sudden spikes, right up to race day.
Each week isn't a random assembly of sessions. It's built according to a precise logic.
Quality sessions are always separated by at least two days. No intervals on Tuesday followed by threshold on Wednesday.
Each week has an intensity budget, distributed across quality sessions according to the current phase priorities.
Placed on the most suitable slot, respecting your schedule and spacing from other demanding sessions.
Interval formats change week to week: effort durations, number of reps, target paces. This variety develops complementary qualities.
Not all kilometers are equal. 10 km at easy pace doesn't have the same impact on the body as 10 km of vVO2max intervals.
The system uses a normalized load model that weights each kilometer based on the intensity at which it's run. A kilometer at vVO2max pace "weighs" significantly more than a kilometer of easy jogging.
This model allows comparing actual load from week to week, balancing weeks so total load stays consistent, and adjusting session content without changing overall volume.
This is the heart of the system. After each week, you give your feedback: how you felt, what you could do, what you couldn't.
The system analyzes multiple signals: your completion rate, perceived effort on quality sessions, overall fatigue, and any warning signs (pain, discomfort, early injury signs).
Based on these signals, the following week's plan is adjusted: volume, number of quality sessions, intensity, long run duration. Each parameter can shift, but always within controlled limits.
If you're connected to Garmin, your actual data (paces, heart rate, distances covered) enriches this analysis. The system doesn't rely solely on what you report, but also on what you actually ran.
Adaptation has limits. Some rules are locked:
These guardrails exist for a simple reason: in running, the best progression is the one that doesn't send you to the physio.
No miracle plan. No magic promises. A system built with rigor, doing what a good coach would do: observe, plan, adjust, protect.
From your vVO2max, estimated from your recent race times (5K, 10K, half marathon, marathon). The system then calculates your easy, threshold, race and vVO2max paces. If you don't have a recent time, we suggest a field test.
A PDF plan is static: same sessions for everyone, no account for actual progression. 7Running adjusts the plan weekly based on your feedback, completion rate, fatigue, and Garmin data if connected.
Three safeguards: week-to-week progression is capped, a recovery week comes back automatically every 3 to 4 weeks, and if you report pain, volume and intensity drop immediately. If pain persists, see a doctor.
RPE (perceived effort) is central to the method: most quality sessions are run around 7 out of 10, hard but sustainable, with something left in the tank. This stops you from overcooking your sessions and protects your progress. If your perceived effort is too high, the system automatically caps intensity the following week.
Your adaptive coach to achieve your running goals.
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