Discover why and how 7Running works: personalized assessment, phased periodization, safe progression, weekly adaptation.
Based on your past race times, the system estimates your VMA, determines your actual level, and calculates training paces.
Each plan follows periodization logic: aerobic base, development, specific, taper. Each phase serves a specific purpose.
Weekly progression is capped. Recovery weeks are built in automatically.
Quality sessions are always separated by at least two days. Long runs are placed smartly.
A kilometer at VMA pace weighs significantly more than a kilometer of easy jogging.
After each week, the plan is adjusted: volume, intensity, long run duration.
No miracle plan. A system built with rigor, doing what a good coach would do: observe, plan, adjust, protect.
From your estimated VMA based on recent race times (5K, 10K, half-marathon, marathon). From this VMA, the system calculates your endurance, threshold, race-specific and VMA paces. If you don't have a recent time, a field VMA test is proposed.
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 mechanisms: weekly progression is capped, recovery weeks are placed automatically every 3-4 weeks, and pain reports immediately reduce volume and intensity.