Hit your goal
Shed reads your fitness from the runs already on your phone, and you can change any of it.
Shed writes your plan to your race date, and explains any session you ask about.
Miss three days and the week rebuilds itself.
Around what you actually ran. The long run stays. The goal stays.
Week 6, as planned. Sick from Tuesday.
Mon
Rest
Tue
4 mi strides
Wed
4 mi easy
Thu
5 mi tempo
Fri
Rest
Sat
8 mi long
Sun
3 mi easy
Week 6, rebuilt Thursday morning.
Mon
Rest
Tue
Rest
Wed
Rest
Thu
changed: 3 mi easy
Fri
changed: 4 mi easy
Sat
8 mi long
Sun
changed: Rest
The quality is dropped, the return is easy, and next week is adjusted before you see your Monday.
Shed builds this page overnight, from your runs, your sleep and where you are in the plan.
Nine ways to tell Shed the week changed. Each one rebuilds the schedule around it, and each one can be undone.
Move a run to the day you actually have
Skip today the rest of the week absorbs it
Log a run the watch never saw
Log an injury in your own words
Ease today when the legs are flat
Rest week before the next build
Vacation week ten days away, plan intact
Cross-train and it still goes to the watch
Add a run when there is more in the legs
Every run is graded the same day, on target, within tolerance or off target, with the reason written under the verdict.
Heart rate across the session is drawn against the zones you were targeting, so you can see where the reps landed and how fast you came back down.
Every week between today and race day, with the taper on your calendar before you run the first mile.
- 5K
- to marathon
- 4 to 7
- days a week
- Every rep
- has a goal pace
The session goes to the watch with its warmup, reps and goal pace, and the run is back in your plan before you have finished stretching.
Ask Shed anything the way you would text a coach, and the answer comes back with your own numbers in it.
- Traveling next week, I lose two days
- Left calf is tight, do I run tomorrow
- Why is my easy pace slower than last month
Every number in your plan comes from somewhere.
Shed is easy-dominant polarized. Most of your week is easy running, two sessions are hard, and there is a ceiling on how much of the week goes above threshold. Ask the coach where a number came from and it will tell you.
How much of your week is run hard
Seiler & Kjerland 2006 · Seiler 2010 · Stöggl & Sperlich 2014
How long the taper runs and how much it cuts
Bosquet 2007 · Mujika & Padilla 2003
What an interval session is worth
Helgerud 2007
What heat and humidity do to your pace
Ely 2007 · El Helou 2012 · Périard 2015
Why easy running is most of the plan
Holloszy & Coyle 1984 · Conley & Krahenbuhl 1980
What to eat on the long run
Jeukendrup 2014 · Currell & Jeukendrup 2008
How Shed compares.
Start your plan.
Give it a race and a date. Your plan is written in about a minute, before you even make an account.
$19.99 a month, or $199.99 a year, which works out to $16.66 a month.
No leaderboards, no streaks, no social feed. You already run.
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