Mid Runners

{{ activeGoalDistanceLabel }} {{ activeGoalTypeLabel }}
{{ daysToRace !== null ? daysToRace : '--' }} Days to Goal
Goal {{ hmGoal }}
Predicted {{ hmPrediction }} {{ predictionConfidence }}
AI Analysis

{{ predictionReasoning }}

Set a goal

A goal gives your training data context. We'll use it to compare your recent runs, spot what may be limiting progress, and make recommendations that fit your schedule.

You can change this later.

AI Coach

{{ newTaggedRunsSinceAnalysis }} new tagged run{{ newTaggedRunsSinceAnalysis > 1 ? 's' : '' }} since last analysis
Analyzing your training data...
{{ coachError }}
{{ coachError }}

Loading coach analysis...

Week {{ weeklyProgress.weekNum }}
{{ Math.round(weeklyProgress.percentage) }}%
{{ weeklyProgress.actual.toFixed(1) }} / {{ weeklyProgress.planned.toFixed(1) }} mi
{{ day.label }}
{{ weeklyInsights.summary }}
Need: {{ type }}

Pace & Heart Rate

{{ paceHrChart.paceMin }} {{ paceHrChart.paceMid }} {{ paceHrChart.paceMax }}
{{ p.name }}
Date {{ p.dateFormatted }}
Pace {{ p.paceFormatted }}
HR {{ p.hrFormatted }}
Dist {{ p.distance }}
{{ paceHrChart.hrMax }} {{ paceHrChart.hrMid }} {{ paceHrChart.hrMin }}
Pace (/mi) Heart Rate (bpm)
No tagged runs to display. Tag your runs in the Runs tab.

Aerobic Efficiency

{{ aerobicEfficiencyChart.efMax }} {{ aerobicEfficiencyChart.efMid }} {{ aerobicEfficiencyChart.efMin }}
{{ p.name }}
Date {{ p.dateFormatted }}
EF {{ p.efFormatted }}
Pace {{ p.paceFormatted }}
HR {{ p.hrFormatted }}
Efficiency Factor (higher = better)
No runs with HR data. Tag runs and ensure HR is recorded.

Training Load by Type

{{ Math.round(trainingLoadChart.maxTotal) }} mi {{ Math.round(trainingLoadChart.maxTotal / 2) }} mi 0 mi
Week {{ week.weekNum }}
Planned {{ week.planned.toFixed(1) }} mi
Actual {{ week.total.toFixed(1) }} mi
Easy {{ week.easy.toFixed(1) }} mi
Interval {{ week.interval.toFixed(1) }} mi
Pace {{ week.pace.toFixed(1) }} mi
Long {{ week.long.toFixed(1) }} mi
No runs yet
W{{ week.weekNum }}
Easy Interval Pace Long Planned

Set a goal to build your training week

Midrunner uses your goal, target date, and running schedule to create a realistic week-first plan.

{{ adaptiveScheduleLabel }}

This Week

{{ currentWeekDateRange }} · {{ activeGoal.type === 'speed' ? 'Progress check-in' : 'Goal date' }} {{ activeGoalDateLabel }}

This week's focus {{ currentTrainingWeek.focus }}
Planned {{ currentWeekHighlights.plannedRuns }} runs · {{ currentWeekHighlights.plannedMiles }} mi
Completed {{ currentWeekHighlights.completedRuns }} runs · {{ currentWeekHighlights.actualMiles }} mi {{ currentWeekHighlights.statusText }}
Key workout {{ currentWeekHighlights.keyWorkout ? currentWeekHighlights.keyWorkout.type : 'Easy running' }} {{ currentWeekHighlights.keyWorkout.purpose }}

{{ currentTrainingWeek.deviationSummary.headline }}

{{ currentTrainingWeek.deviationSummary.note }}

{{ item.label }}

{{ item.message }}

Runs to Place

Completed runs from Strava that are not matched to the plan yet.

{{ run.typeLabel }} {{ run.dateLabel }} · {{ run.distanceLabel || 'Distance unavailable' }} · {{ run.durationLabel }} {{ run.note }}
{{ run.statusLabel }}
{{ workout.dayName }} {{ workout.dateLabel }}

{{ workout.type }}

{{ workout.status }}

{{ workout.purpose }}

{{ workout.notes }} {{ workout.match.note }}
Planned {{ workout.plannedText }}
Completed {{ workout.actualText }}
Completed? {{ workout.match.candidates[0].typeLabel }} · {{ workout.match.candidates[0].distanceLabel || 'Distance unavailable' }}
{{ workout.adjustmentLabel }}
Target {{ workout.targetText || 'Flexible' }} Completed {{ workout.completedRun.distanceLabel || workout.completedRun.distance }} {{ workout.match.candidates.length }} candidate run{{ workout.match.candidates.length > 1 ? 's' : '' }}
{{ currentTrainingWeek.trust.note }} {{ currentTrainingWeek.trust.approvalNote }}

Plan Overview

Generated through {{ activeGoal.type === 'speed' ? 'your progress check-in' : 'goal day' }}. Current week stays primary.

Week {{ week.weekIndex }} {{ week.plannedRuns }} runs · {{ week.plannedMiles }} mi {{ week.focus }}

Your adaptive calendar is getting ready

Refresh once your goal is saved, or revisit Settings to confirm your target date.

Adjust {{ adjustingWorkout.dayName }}'s workout

Plans change. This keeps your week realistic.

Original plan {{ adjustingWorkout.originalType }} · {{ adjustingWorkout.originalDayName }} {{ adjustingWorkout.originalDateLabel }}

{{ adaptiveWorkoutError }}

Review {{ reviewingWorkout.dayName }}'s run

Choose the run that fits this workout, or leave it unmatched.

Planned workout {{ reviewingWorkout.type }} · {{ reviewingWorkout.targetText || 'Flexible target' }}
Current run {{ reviewingWorkout.match.matchedRun.typeLabel }} · {{ reviewingWorkout.match.matchedRun.dateLabel }} {{ reviewingWorkout.match.matchedRun.distanceLabel || 'Distance unavailable' }} · {{ reviewingWorkout.match.matchedRun.durationLabel }}

{{ workoutMatchError }}

Edit Workout - {{ editingDay.dateFormatted }}

Plan: {{ editingDay.defaultWorkout }} ({{ editingDay.plannedDistance }} mi) - Modified to: {{ editingDay.plannedWorkout }}

{{ editingDay.plannedNotes }}

Resolve Issue - {{ selectedDeviation.dateFormatted }}

{{ selectedDeviation.deviation.type === 'rest_day_run' ? 'Extra Run' : selectedDeviation.deviation.type === 'missed_run' ? 'Missed' : selectedDeviation.deviation.type === 'tag_mismatch' ? 'Mismatch' : 'Untagged' }}

{{ selectedDeviation.deviation.message }}

Planned: {{ selectedDeviation.plannedWorkout }}

Actual: {{ selectedDeviation.completedRun.type || 'Untagged' }} ({{ selectedDeviation.completedRun.distance }})

{{ filteredRuns.length }} runs
Loading your runs...
Date {{ sortKey === 'date' ? (sortAsc ? '↑' : '↓') : '' }} Name {{ sortKey === 'name' ? (sortAsc ? '↑' : '↓') : '' }} Distance {{ sortKey === 'distance' ? (sortAsc ? '↑' : '↓') : '' }} Duration {{ sortKey === 'duration' ? (sortAsc ? '↑' : '↓') : '' }} Pace {{ sortKey === 'pace' ? (sortAsc ? '↑' : '↓') : '' }} Avg HR {{ sortKey === 'avgHr' ? (sortAsc ? '↑' : '↓') : '' }} Type {{ sortKey === 'tag' ? (sortAsc ? '↑' : '↓') : '' }}
No runs found
🏃

Welcome, {{ athleteName }}!

Your Strava is connected. Let's set up your training plan in a few quick steps.

Set Your Goal

Give Midrunner the context it needs to interpret your training and recommendations.

h m s
Use your best realistic target. You can revise it later.
Minutes per mile, like 8:00.
Pick what is realistic most weeks.

Choose a Training Plan

Select a Hal Higdon plan or create a custom schedule.

These built-in plans are currently half-marathon oriented. Your goal will still guide insights and recommendations.

{{ plan.name }} Recommended

{{ plan.description }}

{{ plan.planData?.runsPerWeek || '?' }} runs/wk {{ plan.planData?.longRunPeak || '?' }} mi peak long {{ plan.weeks }} weeks
Custom Schedule

Build your own weekly schedule. Choose your runs per week and day layout.

3-6 runs/wk Fully flexible

Your Weekly Schedule

Customize which days you run and what type of workout.

Runs per week:
{{ dayName }}

{{ goalFormReplacing ? 'Replace Goal' : 'Settings' }}

Your current goal will move to history as replaced. This is normal when your life, fitness, or priorities change.
h m s
Use your best realistic target. You can revise it later.
Minutes per mile, like 8:00.
Pick what is realistic most weeks.
{{ goalFormError }}

Goal Lifecycle

Finish this goal if you reached it, or replace it when a new target fits better.

Training Plan

Current plan configured

Normal running days

This is a planning preference, not a rigid contract. This week stays as-is; future workouts use the updated pattern.

Runs per week:
{{ dayName }}
{{ availabilityError }}
{{ availabilitySaved }}