תוכנית אימון מרתון אל: אימון ארוך-טווח מסתגל

Yes. An AI marathon coach can generate a periodized plan, base building, peak mileage, taper, and adjust the weekly long run based on your logged runs, sleep, and recovery data, which a static plan from a book or spreadsheet cannot do. Wellness Project’s coaches read your training history and wearable data directly, so the plan changes week to week instead of assuming a fixed progression regardless of how you actually recovered.

It looks at trends across your logged runs, sleep duration and quality, and HRV or readiness scores from a connected wearable, then compares that against the planned long run’s demand. If sleep debt is rising or resting heart rate is elevated for several days in a row, the coach can recommend a shorter long run or an extra easy day instead of pushing through a peak-mileage week as scripted, reducing the odds of an overuse injury derailing the block.

A typical marathon block runs 16 to 20 weeks and moves through base building, a peak mileage phase with the longest runs of 18 to 22 miles, and a 2 to 3 week taper that cuts volume 40 to 60 percent before race day, with one long run per week and most other runs kept easy. An AI coach personalizes the exact mileage and pacing within that structure using your logged history rather than a generic weekly total.

Yes, if you log an injury or flare-up, the coach factors it into the next long run and weekly volume rather than continuing the original progression. Wellness Project’s injury tracking feeds directly into the same coaching layer, so a sore knee or tight calf noted this week shows up when the plan for next week’s long run is generated, instead of living in a separate notes app the coach never sees.

No single device is required. Wellness Project connects Apple Health, Fitbit, Oura, or Google Health Connect, and devices like Garmin, Strava, Whoop, Coros, and Polar sync in through Apple Health or Health Connect, so whichever tracker you already run with can feed pace, mileage, and recovery data into the plan.