AI running coach: a plan that reviews your data every morning
A paper training plan can become outdated within a week: poor sleep, work stress or a cold gets in the way. SkolCoach checks your plan against HRV, sleep and resting heart rate every morning, adjusting the day to build fitness without overtraining.
What your coach reviews every morning
- HRV and resting heart rate — recovery trends relative to your baseline, not isolated numbers without context.
- Sleep stages and continuity — deep sleep and disruptions directly inform the day’s training decision.
- Training-load range — acute weekly load compared with your chronic base shows whether you are progressing or accumulating fatigue.
- Every session — pace, heart rate by repetition and elevation gain, imported from your watch through intervals.icu within about a minute.
How the training week is built
The foundation is a polarised model: most volume at an easy intensity, targeted speed and threshold work, and a long run at the weekend. The plan is not set in stone. If morning metrics deteriorate, your coach proposes an adjustment showing what will change, why and which data supports it. Nothing changes until you select Apply.
Race preparation
Whether your target is 10K, a half marathon or a marathon, your coach builds towards peak fitness on race day: a macrocycle with progressive volume, race-specific work at target pace, a deload week and a taper. Performance predictions come from your actual training history, not a generic calculator based on one fast 5K.
FAQ
Is SkolCoach suitable for beginners?
Yes. Your plan starts from your current fitness using training history and morning metrics, rather than a generic zero-to-marathon-in-16-weeks template. For beginners, the coach primarily controls progression because increasing training load too quickly is the most common mistake.
Do I need a watch, and which models work?
You need a watch with heart-rate recording: Garmin, COROS, Suunto and Polar all connect through intervals.icu in one click. An Oura ring or WHOOP band adds higher-quality sleep and recovery data but is optional.
How is this different from Garmin Coach and Runna?
Garmin and Runna plans primarily follow the calendar. SkolCoach responds to your data, reassesses the plan each morning and explains every adjustment with numbers for your approval. Your coach also draws on a library of more than 200 sports-physiology books.
Can I use it alongside a human coach?
Yes. SkolCoach never changes anything silently: every adjustment is a reasoned proposal you can discuss with your coach. Many athletes also use the service as an objective fitness log and a second opinion.
See how it works with your own data
Connect your watch and sensors — SkolCoach will import your history, assess your current fitness and map out the next steps. Get 30 days of Pro free — no card required.
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