Your goal and your plan
Setting a goal, the free week built without AI, the coach's plan, and what may change it.
Your goal
Open You, then Goal.
- Without a subscription: a race with its name, day and distance (Set a race goal), or one of six training goals such as Get fitter or Run further, picked on Plan when you build a week.
- With one: a race with a target time or pace, or a goal in your own words, with notes for the coach and a second goal if you have one. You can also simply tell the coach in the chat.
Your training days are under You, then Training profile, then Training days. Days you set there are a limit the coach cannot cross; days Milewise only read from your history are not, until you set them.
Without a subscription: one week, built without AI
On Plan, Build a training week asks for a sport and a goal, and Build my week lays out the next seven days by fixed rules, not by a model: from your training days, this week's distance and your level, with at most one hard session. The week stays as built; nothing in it moves on its own. Build a different week starts again at any time. If the coach wrote you a plan before, a new week replaces it, and you are asked first.
With a subscription: the coach's plan
The coach builds your plan around your goal, in the setup or in the chat, and keeps it going: Coach plans two weeks ahead, Pro four. When fewer than eight days are left, it writes the next stretch on its own, and after several skipped sessions it rebuilds the plan around the weeks you actually had. Each session can go onto your watch: Your plan on your watch.
What changes the plan
| Who | What happens |
|---|---|
| You, in the chat | Move a session, swap a day, make a week lighter. The coach writes it into the plan. Talking to the coach |
| The morning check | Suggests a change to today only. Nothing changes until you press Apply; Keep plan leaves it as it is. The morning check |
| A workout | One that went clearly differently from the plan makes the next days easier on its own: up to three sessions in seven days. After a workout |
What the coach never writes
However the conversation goes, two things are refused by the code, not left to the coach: a session on a day you said you cannot train, and a hard session while pain or illness you reported is fresh. Everything else, such as how fast the volume grows, the coach weighs from your own history. How the coach decides.
If Strava is your only source
The coach may not read Strava, so it plans from your answers (your goal and your training days) rather than from what you have run, and the Plan tab says so. Connect intervals.icu, Polar or Suunto, or bring your files, and it plans from your real training: Uploads and your Strava export.