Fitness & Movement Plans
Running, strength and everyday movement, built around the days you can actually train.
- Choose what you're planning for
- Get a schedule, not a suggestion
- Change it as often as you need
Start with a 7-day free trial · cancel anytime
How would you like to start?
Both ways end with a plan built around you.
How It Works
Three steps, and the two loops that keep them honest
Start with the activity — a race, a habit you are trying to build, something you want to get
better at. Each one asks its own questions, because planning a race and planning a habit are
not the same job.
The target and the date, where you are starting from, and which days are realistic. Everything
after this is built from those answers — nothing generic, nothing assumed.
A dated schedule, one entry per day, each saying what to do and why it is there. Alongside it,
an honest read on whether your goal and your deadline actually fit together — and what to
change if they don't.
Choose how the plan comes to you: all at once, the whole thing up front to
follow as it is — or adaptively, a week or a day at a time, rebuilding around
how it is actually going.
Your schedule arrives the way you asked for it, in your dashboard and by email. Rest days are
part of it, not gaps in it.
Say how a day actually went — brutal, brilliant, or skipped entirely. Adaptive plans read that
and rebuild what is still to come around it: quieter when you need it, harder when you don't.
This is the part that never finishes.
A date moved, an injury, a change of mind. Revise the plan and a fresh schedule is built from
where you are today, not where you promised to be. Any plan, however it arrives.
What Worked for Them
Three from each area of the catalogue.
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Running Race Countdown
The weekly check-in was the whole thing for me, honestly. I'd put in how the week had actually gone — not how I'd meant it to go — and the next one would meet me there, backing off when I was frazzled and leaning on me a bit when I wasn't. Twenty-six weeks of that and I came through in 1:48.
S -
Start Running
Forty-one. Two stone over. Couldn't do ten minutes without stopping. What I needed was something that told me exactly what to do on Tuesday, and that is what turned up. No motivation talk. No mantras. Just Tuesday.
MO -
Strength Foundations
I came in sceptical, because the last "beginner programme" I was handed had me squatting three times a week on top of a full running load. This one asked what else was already in my week before it asked anything else — then built round it. Two sessions, four movements, progressed properly. Deadlift went 60 to 95kg without a single week where I felt wrecked.
PR -
Cook at Home
Right, so: I could make three things. Pasta, eggs, and a curry that was not really a curry. This did not hand me a cookbook — it handed me one new thing a week and made me repeat it until it stopped being a project. Fourteen weeks on I have about twenty meals I can do without looking anything up, and the takeaway app has been off my phone since March.
TB -
Sugar Reset
I failed the first attempt. Properly failed — a fortnight in and straight back on it. What mattered was being able to say so and get a plan that started from there, rather than from week one all over again. The second run stuck. That 4pm crash is simply gone.
NA -
Balanced Plate Rebuild
At sixty-three one grows rather tired of being told to start again from nothing. This did not do that. It looked at what I already ate, kept most of it, and changed the proportions — more vegetables, protein at breakfast, a smaller plate in the evening. My doctor noticed before I thought to mention it.
MW -
Sleep Reset
Two kids under five, so "just get eight hours" was never going to be the answer and thankfully nobody suggested it. It worked on the parts I could actually control — when the screens went off, what the last hour looked like, getting up at the same time even after a bad night — and that turned out to be enough. I am not sleeping brilliantly. I am sleeping so much better than I was.
DK -
Calm Under Pressure
My work is escalations. High stakes, short notice, people watching. The plan gave me things to practise when nothing was on fire, so they were available when something was. The change is not that I stopped feeling it. The change is that the feeling stopped making the decision.
AC -
Meditation Foundations
Look — I would have mocked this a year ago. Four minutes a day, sitting still, doing nothing? But four minutes is too small to argue with, which I now suspect was the entire point. It grew to fifteen on its own. I never once had to talk myself into it.
JL -
Quit Nicotine
Nineteen years. Six goes at stopping. This one had a plan for the bad days written down before the bad days arrived, and that is the only difference I can point to. Day 214 today.
RP -
Language in Daily Doses
Fifteen minutes on the tram in, fifteen on the way home — that was the whole commitment and it never asked for more. Vocabulary Mondays and Thursdays, listening midweek, and one Sunday slot where I had to actually say something out loud to another human. I ordered dinner in Lisbon in June and was not once switched to English.
EB -
No-Spend Reset
Embarrassing part first: I genuinely did not know where about four hundred a month was going. This made me look, one category at a time, week by week — instead of building some heroic budget spreadsheet on a Sunday and abandoning it by Wednesday. Card cleared in five months. Kept going anyway.
HN
Important: Everyone is different. A plan should be tailored to your own starting point, health history, and goals. Following one that was not designed for you can lead to overtraining, fatigue, or injury. Always consult a medical professional before starting a new training or exercise programme, especially if you have existing health conditions.
Why Plan At All?
Six things that change the day you stop improvising
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Progress in steps
Too much too soon, then nothing for a fortnight
Volume and intensity rise in increments you can absorb
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Recovery built in
Rest is whatever happens when you're too wrecked to continue
Hard days, easy days and rest balanced deliberately
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Effortless consistency
Easy to skip a day when motivation drops
Every day already has a purpose — nothing to negotiate
-
The right variety
You repeat whatever you're already good at
Different kinds of effort, mixed on purpose, off the plateau
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Adapts to real life
One bad fortnight and the whole thing gets abandoned
Revise it and get a schedule that starts from today
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Built around your goal
No way to tell whether any of it is working
Every entry worked backwards from your target and your date
Questions People Ask
The things worth knowing before you start
Whatever is in the picker at the top of this page — the list is growing, and each entry asks its own set of questions, because planning a race and planning a habit are not the same job. Running plans have been here longest and go from a first 5K to a marathon PB; the lifestyle plans cover things like building a routine that sticks or working on one specific thing. Support for building a plan around an activity of your own is on the way.
Yes. Setting up a plan asks where you are starting from, and the answer changes the plan rather than being filed away — a beginner's first weeks are deliberately modest and build slowly, so your body and your calendar can both adapt. Plenty of people here have never followed a structured plan before.
A dated schedule — one entry per day from your start date to your target — where each day says what to do and what it is for. Rest and recovery days are part of it, not gaps in it. Alongside the schedule you get an analysis: an honest read on whether the goal and the deadline fit together, and what to change if they don't.
Yes — you can revise your goal, schedule or preferences up to 5 times and get a freshly built plan each time. Weekly and Daily plans also adapt on their own from the notes you leave, while a Full plan stays as generated until you choose to change it. A date that moved, a fortnight of illness, or a change of mind about what you are chasing are all things it can start again from.
Skip it and pick up the next scheduled entry. Don't double up or try to cram what you missed into one day — that is how people get hurt or give up. Consistency across weeks matters far more than a perfect record on any single one. If you have lost more than a few days, revise the plan so it restarts from where you actually are.
All three give you a complete schedule built around your goal — the difference is how they keep up. A Full plan arrives in one go: everything from today to your target date, best if you like to see the whole thing and simply follow it. A Weekly plan checks in each week and rebuilds the block ahead around how the last one actually went. A Daily plan goes further and tunes the next day from the note you left on the last — best when your form or your calendar shifts often. Any of the three can be edited by hand at any time.
The early signs are rarely the headline ones. What used to feel hard starts feeling ordinary, you recover faster between efforts, and you find yourself further into the plan than you expected to get. Give it four to six weeks before you judge it — that is roughly how long real change takes to show up.
It depends on the goal and where you are starting. A first 5K might be six to eight weeks; a marathon build is more like twelve to twenty; a habit you are trying to make permanent is its own timescale. Plans can run up to 12 months, which suits a long build or a target that is still a way off.
Yes, and you should say so. There is a place in the setup to describe what else you have going on — another sport, strength work, a class you never miss — and the plan is built around it rather than on top of it. The thing worth avoiding is a plan that quietly assumes those hours are free.
In your dashboard, where you can read it day by day, leave notes and edit it. It also comes to you by email on the schedule you choose, and you can export the whole thing to PDF, Excel or CSV, or push the dates into your calendar as an ICS file — so it is yours whether or not you are signed in.
Pick Your Plan, Hit Your Goal
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Adaptive Plan
$9
/ month
7-day free trial · Cancel anytime
Training that changes with you. Each session is built from how your last ones actually went.
- Daily or weekly sessions delivered to your inbox
- Plan adapts based on your progress and feedback
- Change your personal and target details
Full Plan
$34
one time
7-day free trial · One-time payment
Your whole training plan, generated once and ready to follow from day one.
- Your complete training plan, generated in one go
- One payment — no subscription, nothing to cancel
- Up to 5 changes to your personal and target details
- Available as PDF, Excel or calendar
Ready when you are
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