Measure one
ImmediatelyFree
Set your first 10K goal, see the 8-week plan structure, and begin your restart without a club or coach.
Adaptive running
A running plan that adjusts before you break down.
Load3 2 Foulée guides your restart with an 8-week plan that adapts as you run. Use in-run audio coaching, pace your easy days, and follow recovery reminders built for a first 10K.
Start your plan
Free to start
Premium 6 €/month
Current sessionAdjusted plan
Guided run
Easy return
28min
Adjusted to keep the run easy
04:00
02:30
Recover03:00
02:30
Audio cueSlow down. Let your breathing settle.
Recovery expandedTwo later phrases were shortened.
+90 secBefore to nowOne session, rewritten
Run easy04:00
02:30
Recover, breathing free+90 sec
Walk if needed. The next phrases shift to preserve the session.
03:0002:30
How it adapts
The run changes without starting over.
The original plan stays visible as a trace. The current plan keeps the same order, opens recovery, and shortens the effort that follows. Progress remains readable.
Original
Run easy04:00
Build03:30
Recover01:30
Resume04:00
Current
Run easy03:00
Build02:30
Recover03:00
Resume02:30
Your first guided runs
Guidance arrives when pace starts to drift.
Audio coaching uses short, practical language during the run. It tells you when to ease, listen to your breathing, and resume under control. There is no screen to manage while moving.
Easy pace
04:00
Settle into a pace you can hold.
Ease
Breathing check
Let the effort come down.
Walk briefly if your breathing does not settle. The plan will keep the next run easy.
Listen
Controlled finish
02:30
Resume without chasing lost time.
Resume
Effort shortened
02:30
Recover
+90 sec03:00
Walk until your breathing feels free again.
Extra recovery is part of the session. The next two phrases move later and become shorter, so the plan protects consistency without pretending the missed effort did not happen.
The plan shifts before your body does.
Former position, 04:00
02:30
Resume easy
02:00
Finish controlled
What the plan keeps
Eight weeks stay connected.
A difficult session can change tomorrow without deleting the route ahead. Easy days, build days, and recovery remain visible through the full progression to a first 10K.
Week 1
Run easy
22 min
Week 2
Build
25 min
Week 3
Recover
Recovery opened
21 min
Week 4
Build
29 min
Week 5
Run easy
27 min
Week 6
Recover
Recovery opened
24 min
Week 7
Build
32 min
Week 8
First 10K
Ready
Next measure
Free begins now. Premium extends the same plan.
Same score continues
Measure two
6 €/month
Premium
Extend the adaptive 8-week plan with in-run audio coaching and recovery reminders that reduce pacing confusion during and after each session. Continue on iOS or Android.
Free entry starts the plan. Premium keeps its structure moving with audio guidance and recovery support.
Start your plan