Changelog
What has shipped
Roen is in private alpha and changes most days. This is the running record of what an athlete can see or feel, newest first.
- Latest
Marathon weeks with more variety
- In a marathon block with two quality days a week, the second one is now a threshold session instead of a second short marathon-pace run. The first stays intervals.
- Marathon-pace work moves into the long run: every other week in late build and peak, the long run ends with up to 55% at marathon pace, 16 km at most. Your longest run of the block is always one of them, and that week's midweek session is threshold, so marathon pace has one place each week.
- A marathon-pace session on its own is at least 6 km of work. When the week is too small for that, the day is a threshold session instead.
- The marathon taper keeps some speed: short intervals two weeks out, then a short marathon-pace rehearsal the week before race week.
Fartlek, hills, pyramids and strides
- Ask the coach for a fartlek, hill repeats, a pyramid or strides by name and it builds the session. Give your own numbers, like "pyramid 400 800 1200 800 400" or "hills 8 x 90 s", or let it use a standard version.
- Hill repeats are set by time and effort, with no pace target, since pace depends on the gradient. The recovery is the jog back down.
- While an injury is active, hills and strides wait. Ask for the same session on the flat instead.
- The plan now uses these sessions too. If your race course is hilly, some quality days become hill repeats or long hills, more often the more the course climbs. A flat course gets none.
- About one week in four, a quality day may be a pyramid or a fartlek in place of the usual reps or tempo. The distance and the week's load stay the same.
A clearer readiness score, and safer edits
- Goal readiness is now the weaker of your Pace and Durability scores, on one 0–100 scale: 70 and up is on track, under 40 is out of reach. The gauge shows both, so you can see which one holds the goal back.
- Skipping a session changes only the days still ahead. A run you already did stays as it was.
- When a re-plan builds a week differently, the days you edited are kept instead of reset.
- 5k plans train intervals in every phase, with race-pace reps near the race.
- Ask for more run days than your volume can fill and the plan drops one, instead of handing you very short easy runs.
- The threshold pace and 10k on the Settings card update when a re-plan changes them.
- Rebuilt public pages: one navigation bar, easier-to-read charts, and examples taken from what the plan actually does.
Better blocks, and a note after the race
- Hard sessions draw from a wider set of formats, like cruise intervals and broken marathon-pace reps, so the same workout no longer comes back on the same day week after week.
- Interval pace follows the length of the rep, and the recovery between reps says whether to jog or walk.
- The starting volume reads your recent weeks better: a strong last week counts, and more current volume never gives you a smaller block.
- With forced volume, week one opens at 80% of your target and builds to it.
- Runners starting from a low base, around 15 to 20 km a week, get a block that builds to the distance.
- A congratulations email the evening after your race. You can turn it off in Settings.
Pain, skips and the week view
- Mention pain in a debrief or to the coach and Roen asks how bad it is before it protects any days. A niggle that keeps coming back is named, and a protected window can end early.
- The debrief and the coach reply in the language you write in.
- A skipped session stays skipped, and the calendar marks it.
- Tap a day in the week to see the workout steps, or open a past run with the weather where you ran it.
- Change the length of a warm-up or cool-down.
- Signing in has a clear Email me a code button next to the password.
Sessions of your own
- Describe a session to the coach in a sentence and it builds it. If it goes past the plan's limits you can add it anyway, after seeing what it costs the week: load, weekly kilometres and injury risk.
- A rebuilt session card on Today: a to-scale bar of the workout, one target per session and shorter notes.
- Today remembers when you say you ran, and explains a run that has not synced. A run on a rest day shows in the week.
- Sign in with a password if you prefer it to an email code.
- Your support conversations live on the support page, where you can read replies and answer.
Swaps, a tour and support
- Ask the coach for a different session in place of the planned one. It finds one of a similar load.
- Today asks about yesterday's session when nothing synced, and re‑plans if you missed it.
- A short tour of the app after your first plan.
- A support page to report a problem, ask a question or suggest an idea, and a Help link in the top bar.
- Weather on the week strip, and faster pages: the site now runs in Frankfurt, next to the database.
Weather and start time
- Each session card shows the forecast for your run: temperature, wind and rain at your usual start hour.
- Set a start hour in Settings, or leave it on auto. Race day defaults to 08:00.
- Rescheduling a session can carry it into next week. An early long run is skipped rather than made up.
After the race, and gaps in training
- A post-race page with a recovery block and then a maintenance block, so the weeks after a marathon have a plan too.
- Edit your anchors in Settings: recent race, threshold and goal. The plan follows when you save.
- A fitness score on your profile, with the inputs behind it.
- Multi-day gaps from illness, travel or injury are recorded and the plan is re‑solved around them.
- A guided re‑plan when the plan no longer fits, instead of a silent rewrite.
- Race-week guidance, and a custom ramp rate for athletes who want a gentler or firmer build.
- Long-run descent on downhill courses is capped and noted.
- Email for the moments that matter: plan changes, breakthroughs and refresh alerts.
Breakthroughs and refresh alerts
- When a run proves you fitter than the plan assumed, the plan moves up and tells you why.
- Refresh alerts when your data is stale enough to change the plan.
- Account deletion removes your Strava data and training history, with a daily sweep behind it.
Race-day projection
- The projected finish time accounts for how much volume you have actually held in the last four pre-taper weeks, and caps marathon-pace heart rate.
- Set your own pace in Settings to override the projection.
- Hard sessions rotate through a wider set of types across the block. The marathon-pace finish stays weekly in the race-pace window.
Today, Plan, Runs
- Today shows the session, why it is what it is, and a skyline of the week.
- Plan is a calendar with phases, a readiness gauge and the weeks ahead. Reschedule a session, or override a whole week.
- Runs lists every run with a map, pace and heart-rate charts.
- A post-run debrief in plain language. Reported injuries open a rehab window that shields load and feeds the next re‑solve.
- Settings with avatar, language, timezone and race time.
- Onboarding for athletes without Strava: state a recent race or a PR and start from there.
- Plans anchor to the date and roll forward each week, keeping the work you already did.
First plan
- Connect Strava and get a marathon plan built from your own history.
- New runs sync automatically through a Strava webhook.
- A directive card says what to do next and why.
History import
- Your Strava history is backfilled when you connect, so the first plan starts from real data.