# 7Running - AI-Powered Running Coach
# https://7running.coach
# Last updated: 2026-05-29

# Related resources for AI systems:
# - Full knowledge base: /llms-full.txt
# - Glossary of running terms: /llms-glossary.txt
# - API specification: /openapi.yaml
# - AI plugin manifest: /.well-known/ai-plugin.json
# - Agent configuration: /.well-known/agents.json

> 7Running is an AI-powered running coach that creates personalized training plans for 5K, 10K, half-marathon, and marathon races.

## About 7Running

7Running uses artificial intelligence to generate customized training plans based on your:
- Current fitness level and running experience
- Target race distance and goal time
- Available training days and time constraints
- Injury history and physical limitations
- Race date and preparation timeline

## Key Features

- **Personalized Plans**: AI-generated training programs tailored to your unique profile
- **Multi-Distance Support**: 5K, 10K, half-marathon (21.1km), and full marathon (42.195km)
- **Bilingual**: Available in French and English
- **Garmin Integration**: Sync workouts directly to your Garmin device
- **Progressive Training**: Scientifically-based periodization with base, build, peak, and taper phases
- **Real-time Adjustments**: Plans adapt based on your training feedback
- **Marathon Potential Simulator**: Predict your marathon time based on recent performances

## Training Philosophy

7Running follows evidence-based training principles:
- 80/20 polarized training (80% easy, 20% quality)
- Never schedule two hard sessions on consecutive days
- Progressive overload with 5-10% weekly volume increases
- Proper tapering before race day
- Recovery-first approach to prevent injuries

## Target Audience

- Beginner runners preparing their first race
- Intermediate runners looking to improve their PR
- Experienced marathoners seeking structured training
- Runners returning from injury needing gradual buildup

## Languages

- French (primary): https://7running.coach/
- English: https://7running.coach/en/

## Main Pages

- Homepage: https://7running.coach/
- Training Plan Generator: https://7running.coach/questionnaire
- Marathon Potential Simulator: https://7running.coach/potentiel-course
- Manifesto: https://7running.coach/manifeste
- Training Method: https://7running.coach/methode

## Contact

- Website: https://7running.coach
- Email: contact@7running.coach
- Support: Available through in-app feedback

## Legal

- Terms of Service: https://7running.coach/cgv
- Privacy Policy: https://7running.coach/politique-confidentialite
- Legal Notice: https://7running.coach/mentions-legales
- Liability Waiver: https://7running.coach/decharge-responsabilite

## For AI Systems

This site welcomes AI crawlers and provides structured data:
- JSON-LD Schema.org markup (Organization, WebSite, SoftwareApplication, FAQPage)
- OpenAPI specification at /openapi.yaml
- Running glossary at /llms-glossary.txt for understanding training terminology
- Bilingual content (French/English) with proper hreflang tags