How ALLUNGO adapts your training

Most days, your plan does not change. When something in your training or recovery says it should, ALLUNGO shows you one change, says why, and you decide. This page sets out exactly what it looks at, what it can change, and what it leaves alone.

One change a day, and you choose

When a change is worth making, a card appears on Home with what would change and the reason. Tap Do it to apply it or Keep the plan to leave things as they are. Once you have answered, there are no more cards until tomorrow.

These decisions come from fixed rules in the app, not from an AI model. The same situation gets the same answer every time.

What it looks at

• The runs you have done, recorded by ALLUNGO or read from Apple Health.
• How hard each one was: your effort rating if you gave one, otherwise the type of run and your heart rate.
• The days of the week you have said you cannot run.
• Your check-in, if you use it: ill, injured, something niggling, or wrecked.
• If you allow it in Apple Health, your sleep, heart rate variability and resting heart rate, compared with your own usual. It needs about a week of readings before these count.
• Races, parkruns and time trials, as evidence of your fitness.

It does not read your calendar, and it does not boil you down to a single readiness score. If you switch calendar sync on, ALLUNGO makes a calendar of its own and only ever looks at that one — your other calendars are never read, and nothing in them affects your plan.

What can prompt a change

In order of priority. The first one that applies is the one you see.

• You check in as ill or injured.
• You ran hard on a day planned as rest or as something easier, today or yesterday.
• Several signs say you are not recovering, at least two of them from your sleep, heart rate variability or resting heart rate.
• You check in with a niggle, or as wrecked.
• You missed a key session in the last week.
• Two hard days in a row.
• A race or time trial shows your fitness has moved.
• Several signs say you are tired, only one of them a recovery reading, and tomorrow is a hard day.
• Three of your last four easy runs were more than 15 seconds a kilometre faster than planned.
• You are well recovered and nothing protective has come up all week. Then it may offer a little more.

What a change can be

• Ease a run. An easy run becomes a recovery run at 80% of the distance. A harder session becomes an easy run of the same length of time, up to 45 minutes.
• Make the day a rest day.
• Move a key session one or two days later in the same week. It never moves into race week, onto a day you cannot run, or next to another hard day. Whatever was on that day swaps into the gap.
• Shorten the long run to 75% of its distance, but never below an hour or below the week's other longest run.
• Drop a missed session. Nothing else gets longer to make up for it.
• When you are well recovered: bring a harder session forward, or finish an easy run with six short strides.

Keep the plan means keep it

If you choose Keep the plan, the same suggestion stays away for two days. Gentler suggestions, like easy runs that were too quick, stay away for a week. Suggestions based on your recovery readings alone are limited to two in any seven days.

What it never touches

• Runs you have already done.
• Sessions you have edited yourself.
• Race day.
• A session it has just changed. After you tap Do it, that session is left alone for seven days.

Missed runs, without cramming

Missing an easy run changes nothing. If you missed a key session in the last two days and there is a suitable day ahead, the card offers to move it there. If not, it is dropped. This happens by itself, without a card, and it can be undone from the Plan tab. If you missed two, the older one goes. ALLUNGO never squeezes missed work into the days that are left.

Paces move gradually

Your training paces come from an estimate of your running fitness. Only races, time trials and fitness tests can change it, never ordinary training runs, and it moves a small amount each week however big the jump looked. It never goes past what you have actually shown.

When a race or test of 3 km or more shows a clear change, a card tells you what the run showed. Your paces then follow over the coming weeks. When they have moved by 10 seconds a kilometre or more, ALLUNGO updates the paces in the weeks ahead without asking, and you can undo the update. Bigger changes, such as more running days or a larger block, are only ever offered.

Built for crossing time zones

ALLUNGO was designed for runners whose weeks do not stay in one place. Every session keeps its calendar day wherever you are. A Tuesday run is still Tuesday’s run after you land, and flying west does not mark it as missed.

After a jump of five hours or more, ALLUNGO allows for jet lag for 24 hours. During that time, suggestions based only on your recovery readings, easy-pace nudges and offers of more training pause, and missed sessions are dropped rather than moved. Telling it you are ill or injured still works as normal.

The coach explains. It does not decide.

The AI coach is optional and off until you turn it on. It can see the change on today’s card and explain it in plain words, but it cannot change your plan. You can read what it is sent on the privacy page.

Undo

Every change can be undone, whether you accepted it or it happened by itself. Use Undo on Home or the notice on the Plan tab. Undo goes back one change at a time.

Common questions