Original
Tuesday, 32 min steady
Adaptive running plan
A first 10K plan that adjusts before you break it
Load3 1 Foulée builds an 8-week running plan that shifts after missed runs, fatigue, or a busy week. You get in-run audio coaching and recovery reminders when it is time to steady down and come back safely.
Free access. Premium at 6 €/month.
Week 3Goal stays fixed: 10 km
Adjusted
Thursday, 24 min easy
Start slower than usual. Keep enough breath for a full sentence.
Reason
Tuesday was missed, so the next run becomes shorter and easier.
Protected recovery
Rest stays open before the weekend run. Progress is preserved, not reset.
Next
Sunday
Long easy run
10 km
When it adjusts
A missed run makes room. It does not erase the week.
The app uses your check-in to soften the next step. It protects the recovery already in the plan, then moves later work without moving the destination.
Protected recovery
Today can be quiet. Your next useful run is still waiting in the plan.
The plan shifts before you do.
When it adjusts
Inspect the plan before and after the missed run
TuesdayThursdayRecoverySunday
Original
32 min steady
Planned Tuesday
No session
Recovery retained
42 min easy
Adjusted
24 min easy
Moved to Thursday
Adjusted
36 min easy
Steady finish
Pause first. Notice how the last run felt.
The path continues when recovery has done its part.
How it guides you
Your weekly check-in
A private routine for deciding what is useful today. There are no leaderboards, club pace targets, or public posts.
Open the plan
See your next run, recovery day, and the pace the app wants you to keep.
This week
MonTueWedThuFriSatSun
Original workout
Tuesday, 32 min steady
Recovery stays open
If you missed a run or feel tired, the plan shifts to a safer next step.
Mark what changed
Thursday, 24 min easy
The workout moves and softens. The rest of the week remains visible.
Run with the coach
Follow the audio cues during the run and let the reminder prompt recovery after.
What the plan watches
Enough information to choose a safer next run
An 8-week 10K plan that reshuffles the next sessions when life gets in the way, so one missed run does not turn into a failed week.
In-run audio cues tell you when to slow down, settle your breathing, or hold an easy effort, so pacing feels understandable instead of guesswork.
Recovery reminders are built into the plan with rest, lighter days, and return cues, helping you avoid stacking fatigue just because motivation is high.
The app is designed for solo runners who want structure without club culture, public stats, or pressure to prove every session.
How it guides you
Eight weeks, with room to adapt
Audio coaching appears during a run. Recovery reminders occupy their own space. The plan keeps moving toward week eight without pretending every week will look the same.
Week 1
Easy runs
Week 2
Audio pace
Week 3
Recovery
Recovery reminder
Week 4
Steady run
Week 5
Adjusted
Week 6
Recovery
Recovery reminder
Week 7
Long easy run
Week 8
First 10K
Keep the route flexible
Choose room to continue
Use the app on iOS or Android. Start with free access, then choose premium if you want the full adaptive plan, audio guidance, and recovery reminders.
The elastic week settles here
One destination. Two ways to enter.
Free access
0 €
See the app, set your first 10K goal, and begin your running check-in.
Start freePremium
6 €/month
Adaptive 8-week plans, in-run audio coaching, and recovery reminders. The value is fewer rushed decisions and a clearer next step.
See the appWhichever access path you choose, the week can change without losing sight of the goal.
Fixed destination
First 10 km
The plan shifts before you do.
Free · Premium 6 €/month
iOS and Android