Training Plans & Workouts

Your plan is built from your assessment (experience, fitness level, preferred schedule, and race date). The AI Coach adjusts load, session types and recovery as you progress.

It depends on your starting point and race date. On average Hiiro targets a safe runway from 12 to 30 weeks that leave enough time to prepare sensibly.

Usually 4–5 days closer to the race, but it can start with 3 days a week. It is set by your assessment and adjusted automatically. The final number may vary on different weeks depending how deep you're in your training plan. If you're just getting started with the plan, the number is going to be the lowest and peak to the maximum number of days during the load building weeks.

No. Instead sessions use Rate of Perceived Exertion (RPE). It is a 1–10 effort scale where 1 is being stationary and 10 is running all-in. This metric allows to focus on how hard or easy you perceive the workout.

RPE (Rate of Perceived Exertion) is a 1–10 effort scale where 1 is being stationary and 10 is running all-in. It is subjective to you and your perception of difficulty.

No. Hiiro doesn’t currently let you set a target finish time. Your plan is built from your fitness, schedule and race date, then adapts as you train. You’ll still get suggested paces and effort ranges without a fixed goal time.

We only show races within a certain time period that allow safe preparation. Minimum number of weeks is 12.

If you haven't selected the race yet:

1. On marathon race card stack swipe through all of the offered races and at the bottom of the card stack you'll see a screen saying "We’ve run out of races to show you…". Tap on a Enter manual race button.

2. Enter your marathon's name, date and country. Tap Select this race.

If you already selected another race, you can change it. To do so:

1. In Hiiro iOS app go to Profile & Settings → My race.

2. Scroll to the bottom and tap Reset race.

3. Your race will reset and you will be presented with card stack of other races to choose from.

4. Swipe through all of the offered races and at the bottom of the card stack you'll see a screen saying "We’ve run out of races to show you…". Tap on a Enter manual race button.

5. Enter your marathon's name, date and country. Tap Select this race.

Keep in mind that resetting a race will rebuild your plan.

Hiiro needs a target marathon race to build your plan. Without a race date, the plan won’t generate.

Yes, you can. To do so:

1. In Hiiro iOS app go to Profile & Settings → My race.

2. Scroll to the bottom and tap Reset race.

3. Your race will reset and you will be presented with card stack of other races to choose from.

Keep in mind that resetting a race will rebuild your plan.

No problem, the plan will adapt to it. If you miss just one run and it is not an important one, nothing may change, but the more sessions you skip, the heavier the impact and we will have to re-generate the plan. You do not need to catch up on missed runs - the schedule has a structure and sometimes skipping a run completely is better than doing it on another day. If you know you can't do a run in advance - let the AI coach know and the plan will be adapted accordingly.

If you need a break, simply let the AI coach know and Hiiro will adapt your training plan. Just remember: if you miss a lot of days, your plan may need to restart at a lower level to keep you safe and help you build up gradually for your marathon. That means you may not have enough weeks to finish your preparation. But we will notify you if there is such risk.

Yes. Ask a AI coach to move a session in the current week and we’ll keep key runs (e.g., long runs) spaced properly.

Hiiro doesn’t let you freely swap training days to keep your plan balanced and effective. The schedule is carefully designed to ensure proper recovery, avoid overtraining, and help you progress safely toward your marathon.

Hiiro doesn't currently support cross-training. However, if you include some strength-training in your schedule it can benefit recovery, injury prevention and muscle adaptation.

If you miss too many sessions, your plan needs to be reduced in load and volume to get you back on track. This means that to sustain gradual buildup of load, you may need more time to prepare for the marathon. If Hiiro sees that this is the case, we will warn you and advise you to change your race. However, if you want to continue, you may do so at your own risk.

Hiiro usually includes intervals, strides, fartleks, long runs, hill sprints and intervals, aerobic and easy runs in your schedule. It may also add some strength work like lunges.

Yes Hiiro will prepare recommendations for your race day.