An AI running coach for your first run and your race day
pace24 plans your running week from the hours you have and the goal you set. If you have no run history and cannot yet run 30 minutes, it starts you on a walk/run ladder; if you have a race, it builds a season to the date. It reads your runs from Garmin or intervals.icu and writes to you after a session.
pace24 is not open yet. Join the waitlist and we email you when your spot opens.
Free to join the waitlist. We email you when your spot opens.
How it plans your running week
Welcome questions cover the sports you train, your free days, sessions per week, which day carries the long session, your weekly time and your goal: back into it, fitter, faster or an event. Both the goal and your starting point can be put in your own words.
Time is the input the plan is sized to. Set it as a range at the welcome, or as an exact number in Settings or by telling the coach, and each plan card then compares the planned hours with the hours you stated.
The coach works in stretches of about two weeks, inside an outline that runs to your goal. You approve one week at a time, and nothing reaches your calendar before that approval. Say which days you lift: your runs go on your other free days first, and a gym day takes one only when no other free day is open.
The run library holds easy and recovery runs, long runs from seventy to one hundred and fifty minutes, tempo, threshold and cruise intervals, VO2 max reps, hill reps and sprints, strides, fartlek and marathon-pace blocks. Every run has a difficulty level and is set as a percentage of threshold pace. In a planned run each step becomes one bar in a profile, coloured by zone, with threshold marked.
When your week changes
Mention travel, a busy week, a holiday or a camp to the coach, then confirm the card. Those days with more or less time become your time in the plan.
Add a long run and the week lists the sessions it would trim or drop to fit your hours. You can apply the whole change or keep only the new run.
Today can reshape a planned tempo run or easy run in one tap when time or energy is short: cut it to forty-five or thirty minutes, mark yourself tired or great, move it to tomorrow, or skip today.
When planned sessions go unrecorded, the card offers Continue with current plan and, when there is a move, a review of it. Opening the review changes nothing. Only the Move this session button moves a session.
From your first run to race day
If you have no run history and cannot yet run 30 minutes, the season starts on a ten-rung walk/run ladder, at the rung your answer fits. Your run days take your current rung, two finished sessions move you up one rung, and after the tenth rung the season plans as it does for any runner.
When no data answers it, the welcome asks how long you can run without stopping. A hard session, an effort of nine or more or a poor or terrible feel, does not move you up. You can still ask for any session, change the answer in Settings, or tell the coach no walk-run.
Give the coach a race and its date in your own words, at the welcome or in chat, and a date such as the twelfth of April is read. The coach builds a season to that date through base, build, peak, taper and race.
What it reads
Garmin connects directly and brings activities from the day you connect. Many more devices, among them Zwift, COROS, Suunto and Polar, connect through an intervals.icu account. A .fit file or a Garmin export can be imported as well.
pace24 reads the threshold pace and threshold heart rate that intervals.icu stamps on your recent runs, and shows them under Thresholds and zones. It does not set them.
With a device that sends them, Today shows your sleep, HRV and resting heart rate beside the average of your own last twenty-eight days, as information only. Nothing in your plan changes because of them. Ask the coach about sleep, soreness, fatigue, HRV or resting heart rate and it reads the numbers stored from your watch or app; none of them sets, limits or changes a session.
No device and no intervals.icu account? Tap Done on a planned run and it counts as that session, and Undo takes it away. A run due today of up to 90 minutes also has a guided timer that counts down every step.
What you see and what the coach says
Progress charts fitness, fatigue and form from the load of each session you record, with weekly or monthly totals of sessions, time, distance, climbing and load. Its Best efforts view draws your pace curve: your fastest time at each distance, from short ones up to the half marathon, taken from runs with GPS or a foot pod. intervals.icu supplies the curve, so it needs intervals.icu connected.
After a run the coach reads the file: the work intervals found in your laps, how heart rate drifted against pace on a steady run, and whether your fastest stretch was on a net descent, so the course gets the credit. It starts every chat knowing your fastest average pace on runs of at least 5 km, 10 km and a half marathon.
You hear from the coach first after a run, and on Mondays it reviews the week just ended. Rate the run from zero to ten for how hard it was and say how it felt; the coach sees both. A very hard or poor-feeling run counts one level lower when the next sessions are chosen.
Once Garmin is connected and you allow workouts, the next four weeks of planned sessions go to Garmin Connect. Run steps written as a percent of pace carry pace targets worked out from your threshold pace; with no threshold known, the step carries its target in its text. Other devices pick them up through Upload planned workouts in intervals.icu.
What it does not do
Nothing on your calendar moves until you tap, and sleep, HRV and resting heart rate do not shape your plan.
A season covers one sport, and the coach tells you which; ticking only running gives a running season. Sessions in other sports still count toward fitness, fatigue and form. pace24 does not set your threshold pace; it reads the one that intervals.icu stamps on your recent runs.
pace24 gives no VO2 max estimate and no race-time prediction, and it does not analyse running form or set cadence targets.
Questions from runners
Does pace24 work if I cannot run 30 minutes yet?
With no run history, you start on a ten-rung walk/run ladder, at the rung your answer fits. Your run days take your current rung, and two finished sessions move you up one rung. A hard session, an effort of nine or more or a poor or terrible feel, does not move you up. You can still ask for any session, change the answer in Settings, or tell the coach no walk-run.
How does pace24 plan for a race on a date?
Tell the coach your race and its date in your own words, at the welcome or in chat. The season then runs to that date through base, build, peak, taper and race, sized to the hours you give. Sessions are planned about two weeks ahead and each week is applied with a tap.
Does pace24 work without a GPS watch?
Without a device you can mark a planned run as done, and a run due today of up to 90 minutes has a guided timer. Runs with GPS or a foot pod feed the pace curve under Best efforts in Progress, which needs intervals.icu connected. Garmin connects directly; other devices connect through an intervals.icu account.
Does pace24 set my running paces?
No. Run sessions are written as a percent of threshold pace, and pace24 reads that pace from the threshold pace intervals.icu stamps on your recent runs. Once Garmin is connected and you allow workouts, planned run steps go to Garmin Connect as pace targets worked out from your threshold pace; with no threshold known, the step carries its target in its text.
What does the coach say after a run?
The coach writes to you first. It reads the run file: the work intervals found in your laps, how heart rate drifted against pace on a steady run, and whether your fastest stretch was on a net descent. It knows your fastest average pace over 5 km, 10 km and a half marathon, and you rate the run from zero to ten and say how it felt.
Join the waitlist
Free to join the waitlist. We email you when your spot opens.