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500+
plans created
5.0
on Google
Seven
· online
Your season
Your sessions
Your Garmin
The chat
The check-in
You stay in control
The method
Your season
Your goal race, your tune-up races, and a plan built around them.
I've got the Trocadéro 10K on October 18, before my half.
Léa · Sun, Sep 27 · 21:30
Logged as a tune-up race. I'll ease off around it, your half-marathon build stays on track.
Your season
Aug 24 → Nov 15
10K
Half
W1
W2
W3
W4
W5
W6
W7
W8
W9
W10
W11
W12
Trocadéro 10K Sun, Oct 18 · week 8
Tune-up race
Quais Half Marathon Sun, Nov 15 · goal 1:40
Goal race
Your sessions
Last week of the speed block. Tomorrow, your pyramid: the 400s at your 5K pace, the rest at your 10K pace.
Seven · Mon, Sep 28 · 07:00
Tue, Sep 29
≈ 9 km
Pyramid
400 · 800 · 1,200 · 800 · 400 m
WU
400
800
1,200
800
400
CD
Your 5 paces
5K pace
4:17-4:25/km
10K pace
4:28-4:36/km
Half pace
4:40-4:48/km
Marathon pace
4:52-5:00/km
Easy pace
5:50-6:20/km
Seven explains The easy / hard balance
1 min
Every session, and every concept, comes with its explanation.
Your Garmin
Your run syncs back on its own, and gets read in detail.
Clean pyramid, right to the last 400. Your HR rose 12 bpm from the first to the last third, normal for this format. Your 10K pace is settling in.
Seven · Wed, Sep 30 · 20:41, before you opened the app
Wed, Sep 30 · completed
All on target
Pyramid
157 bpm · effort 7/10 · via Garmin Connect
HR by thirds
150 · 158 · 162
4:20
4:31
4:33
4:30
4:18
400 m
800 m
1,200 m
800 m
400 m
Seven's analysis
Your 400s (4:20, 4:18) are on your 5K target, your 800s and your 1,200 m hold your 10K pace. Your HR climbs 12 bpm from the first to the last third, normal on a pyramid. Effort 7/10: we keep the planned progression.
The chat
Ask anything: it answers with your data, explains your plan, and acts on it.
Seven
· online
1:38 instead of 1:40, is that doable?
Léa · Sun, Oct 4 · 12:10
Doable, but not in the bag yet. Your 1 km reps this week came in under your half-marathon pace. If the threshold block goes the same way, we update your paces in three weeks.
You can also ask
Concept Explain threshold to me
Your plan Why is this week lighter?
Action Move my Thursday session
Action Ease my long run
The check-in
One minute on Sunday, and next week fits your real life.
Week 6 check-in
Let's plan week 7 together
Your week 6
42 km · 4 of 5 sessions
7 km
M
T
11 km
W
skipped
T
10 km
F
S
14 km
S
How did this week feel?
Something hurts
Good
Stay the course
Hard
Ease the week
A note for your coach
Work trip Thursday and Friday.
Cross out the days you're not available
M
T
W
T
F
S
4 runs this week
Anything else to flag? Heat, unusual fatigue, planned race
A race next week?
Add
Submit my check-in
Quais Half Marathon
42 days
Week 7 of 12
You stay in control
Move, edit, delete them yourself, or ask it to reshuffle: your week stays coherent.
Working Tuesday night. Reshuffle my week.
Léa · Mon, Sep 28 · 23:04
Your pyramid moves to Wednesday, Thursday stays easy so you absorb it. Your long run doesn't move.
Week 6
updated at 23:04
Sent to your watch
EZ
M
T
INT
W
EZ
T
INT
F
S
LR
S
Move
Edit
Delete
New session
Block by block, or from a library of 400+ interval sessions. Your paces fill in on their own, and the session goes to your watch.
New session
≈ 9.5 km · 55 min
1
Warm-up 15 min
EZ
2
Block 5 × 1 km, 1:30 recovery
4:28-4:36
3
Block 4 × 200 m, 1:00 recovery
4:17-4:25
4
Cool-down 10 min
EZ
+ Block
+ Recovery
Pick from the library
Prefer Claude? Describe your weeks to it, and it saves them as a draft in 7Running. See how
You can also add bike, swim or strength sessions yourself.
Bike
Swim
Strength
Walk
Hike
Cardio
Rowing
Yoga
The method
It understands everything you write. And every decision goes through a hundred training rules.
It doesn't say yes to everything.
It builds your season.
It re-tunes it every week.
It reads every session from your Garmin.
It explains.
It answers when you write.
It says no when it should.
And you stay in control.
Free: your roadmap, your paces and your Week 1, no card. Then the Club: €14.99 a month with no commitment, or €96 a year (€8 a month).
500+
plans created
5.0
on Google
Your adaptive coach to achieve your running goals.
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