Customizing the Plan

Customizing the plan

There are two ways: in the app, just for you, or in the code, for everyone who installs the app.

In the app

• Race day and goal time in Settings move the calendar and the goal pace.
• Extra sessions for Monday, Tuesday and Friday in Settings.
• Single sessions via “Adjust session”: day, title, description, minutes, type, remove. “Back to plan” restores the suggestion.

If you change the description of a run, the intervals of the GPS recording change too, because the app reads them from the text. See GPS recording.

In the code

The plan's structure is at the top of the app script in index.html. Every text exists in English and German, written next to each other with bi("English", "Deutsch").

PHASES

{ name:bi("Build","Aufbau"), weeks:[11,18],
  text:bi("Intervals join in, the long run heads towards 90 minutes.",
          "Intervalle kommen dazu, der lange Lauf geht Richtung 90 Minuten.") }

Name, first and last week, description. The phases must cover all 27 weeks without gaps.

PLAN

One entry per week, exactly 27 entries:

[bi("First intervals","Erste Intervalle"),
  R(INTERVALS, 40, bi("10 min warm-up, 5× 2 min fast with 1:30 min jog, 10 min cool-down.",
                      "10 Min. ein, 5× 2 Min. zügig mit 1:30 Min. traben, 10 Min. aus.")),
  R(LONG, 60, bi("One hour. The first big one.", "Eine Stunde. Das erste große Ding."))]

• First value: the week's title.
• Second value: the Wednesday run, third: the Sunday run.
• R(title, minutes, description). Common titles are constants: RW (run & walk), EASY, STEADY, LONG, STRIDES, FARTLEK, INTERVALS, HMP, BREATHE. Minutes 0 mean no time target (only the race).
• {HMP} in a description is replaced with the goal pace, for example at half-marathon pace (about {HMP} /km).
• The Sunday of the last week is the race.

Descriptions the GPS engine understands

So that intervals are recognized, write them in one of these forms. Both languages work; keep the English and German versions structurally identical.

Form	English	German
Repetition in parentheses	5× (3 min easy run, 1 min walk)	5× (3 Min. locker laufen, 1 Min. gehen)
Repetition with recovery	5× 2 min fast with 1:30 min jog	5× 2 Min. zügig mit 1:30 Min. traben
Repetition without recovery (2 min jog assumed)	3× 5 min half-marathon pace	3× 5 Min. HM-Tempo
Last minutes	the last 20 min at half-marathon pace	die letzten 20 Min. im HM-Tempo
Block	20 min fartlek, 15 min fast, 20 min half-marathon pace	20 Min. Tempowechsel, 15 Min. zügig, 20 Min. HM-Tempo
Frame	10 min warm-up, …, 10 min cool-down.	10 Min. ein, …, 10 Min. aus.

More under Analysis engine. A sentence that doesn't match gives a free run. That is not an error.

Things to keep in mind

• The number of weeks (27) is used in several places (plan start, week counter, chart). Changing it is a bigger task.
• Session IDs (w3-wed) must not change, otherwise stored entries no longer match.
• The titles of weeks 13 and 14 are replaced depending on the calendar (“Christmas week”, “New year”).
• After a change, check that both languages still give the same intervals (see Contributing and testing) and publish a new release, see Build and release.

For changing it with AI: Customizing with AI.