# Type to Run — Full Product Reference

> Type to Run is an AI running coach for Garmin and Apple Watch. Weekly Coach adapts your training week-by-week through check-in chat — the closest digital alternative to a real coach. Create workouts by typing in plain English, sync structured sessions to your watch, and get personalized pace, heart rate, or power targets for every step.

**Last updated:** 2026-07-20
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## 1. Executive summary

Type to Run (`https://typeto.run`) is an AI-powered running coach that generates structured workouts and training plans, synced to your Garmin or Apple Watch via companion watch apps. There is no manual watch programming — every step has precise targets set for you.

4,000+ runners use the Type to Run Garmin and Apple Watch apps, with a 4.3★ rating on ConnectIQ.

The product has three core features:

1. **Weekly Coach** — An adaptive coaching engine that plans your training week by week through conversational check-ins. Unlike fixed multi-week race plans, Weekly Coach builds each new week based on what actually happened: your progress, energy, schedule changes, and how workouts felt. This is the feature closest to working with a real human coach.

2. **Single workout creation** — Describe any workout in plain English and get a fully structured session with per-step targets in seconds. No plan required.

3. **Instant Run** — Generate a personalized workout directly from your watch by picking a duration and run type. Available on both Garmin and Apple Watch companion apps.

All workouts sync to your watch with personalized pace, heart rate, power, or RPE (feel) targets calculated from your profile — using Daniels/Gilbert pace formulas, Karvonen heart rate zones, and power zones based on rFTPw.

Type to Run is free to use today. Weekly Coach will move to a subscription model, while some features remain free.

Support: contact@typeto.run | Instagram: @type.to.run

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## 2. Weekly Coach — deep dive

Weekly Coach is Type to Run's adaptive training engine. It is the primary differentiator and the feature most comparable to working with a real running coach.

### How it works

The coaching loop:

1. **Discovery chat** — The first conversation establishes your goals, current running routine, history, and constraints. You can start from scratch or upload an existing plan (PDF, screenshot, or photo). This outlines the overall initial training structure and phases (e.g base, build, taper, peak)
2. **Week creation** — The coach generates each week's workouts, ready to sync to your watch.
3. **Training** — You complete workouts during the week. You can chat with the coach mid-week to adjust sessions (change intensity to match your energy level, swap for a run club session).
4. **Weekly check-in** — When the week is done, the coach asks how it went: what worked, what didn't, how you're feeling, and what's coming up in life (travel, races, commitments).
5. **Next week** — Based on the check-in, the coach builds your next week — adapted to your actual progress, not a predetermined schedule.
6. **Repeat** — The cycle continues week by week, and the coach helps you handle post-race recovery and set the next goal.

### Key design principles

- **One week at a time, intentionally.** Only the current week is active. Creating a new week replaces the previous one — you no longer see or sync the old week's workouts. This is by design: it lets the coach adapt each week to what actually happened instead of committing to a fixed plan decided weeks in advance.

- **Genuine check-ins required.** A new week is only created after a real check-in about the current week — not simply because you ask to skip ahead. This preserves the coaching relationship and ensures adaptations are based on actual training data.

- **The bigger picture is visible.** Before diving into week 1, you can see how training is planned over time: load/deload cycles and how each phase builds toward your goal. Week-level details are always adjusted together in check-ins.

- **Life-aware planning.** Upcoming travel, races, and other commitments are factored in when building each week — your schedule reflects what's actually coming up, not just training in isolation.

- **Smarter check-ins.** The weekly check-in digs into how training actually went — effort, fatigue, and progress — so the coach can adapt with more confidence.

- **Email reminders.** You'll receive an email when it's time to check in (if notifications are enabled). Set your preferred weekday in your profile, or turn reminders off.

- **Full week sync.** Generate and sync your complete week of structured workouts to your watch in one click.

### Plan import and adaptation

You can upload an existing training plan (PDF, screenshot, or photo) and the coach will work with it. When importing:

- The macrocycle and mesocycle structure is preserved by default.
- Any structural changes require explanation, options, and your confirmation — never silent modifications.
- Example: "I found this 12-week plan PDF, but my marathon is in 16 weeks" — the coach adapts the timeline in conversation.

### What the coach knows

- Everything you share in chat (full history is stored for personalization).
- Your Type to Run profile: reference race time, preferred target type, HR/power settings, units.
- Your coaching context accumulates over time — preferences, what workouts you like, how you respond to training.

### What the coach does not yet do

- Automatically read completed workouts from Garmin Connect or Apple Health. During check-ins, share key details in plain text: pace per interval, heart rate, how it felt. Direct integration is on the roadmap.
- Add workouts to your Garmin Connect calendar. Workouts sync to the Type to Run watch app; calendar integration is planned.

### Example check-in conversation

Coach: "How did week 3 go? No worries if things didn't go as planned — that's exactly what these check-ins are for."

You might respond: "Hit both easy runs but skipped the tempo because of travel. The long run felt good — held 5:30/km for 18k but legs were heavy last 3k. This week I have a work trip Wed–Fri."

Coach adapts week 4: moves the quality session to Tuesday, shortens the long run, adds an extra easy day after travel.

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## 3. Single workout creation

Type to Run lets you create individual structured workouts instantly — no training plan required.

### How it works

Type what you want in plain English in the workout composer. The AI generates a fully structured workout with targets for every step.

### Example prompts

- "45 minute easy run with 6 strides"
- "Track session, 6x800m at threshold pace"
- "A progressive 15k run finishing with strides"
- "I have 20 min today, what should I do?"
- "Create a workout with 4 x 5 min tempo intervals"
- "Mixed hill repeats — 6 x 2 min uphill, jog down recovery"

### Workout engine

The core workout engine was rebuilt for smarter training:

- Precise per-step targets based on your profile (pace, HR, power, or RPE).
- Real-time distance and duration totals as you create or edit — see if that interval session fits your lunch break before stepping out.
- Mix target types within a single workout: pace for intervals, RPE for cooldown, HR for easy runs.
- Specify target preferences directly in the chat prompt when generating.
- Share workouts via link — recipients can save and sync to their own watch.

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## 4. Instant Run

Instant Run lets you generate a personalized structured workout directly from your watch — no phone or web app needed.

### How it works

1. Open the Type to Run app on your watch.
2. Select **Instant Run**.
3. Pick a duration (15–90 minutes, in 5-minute steps; default 45).
4. Pick a run type: Fartlek, Easy, Tempo, Threshold, or VO2 Max.
5. Tap Start — the app generates a creative, structured workout with personalized pace targets in seconds.
6. Run it.

**First-time setup:** If your pace zones aren't calibrated, the app asks for a recent 5k hard-effort time (13–59 minutes) to personalize targets.
**HR or Power targets:** Update your profile to use heart rate or power targets with Instant Run instead of pace.

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## 5. Watch apps and sync

### Garmin

**App:** [Type to Run on Garmin ConnectIQ](https://apps.garmin.com/apps/ddc801d5-9bc7-4f3e-a48d-8c6b07a33489)

**Connecting your watch:**
1. Download the Type to Run app from Garmin ConnectIQ.
2. Launch the app and select "Connect".
3. A prompt appears in Garmin Connect on your phone to open a webpage.
4. Sign in to Type to Run to link your watch.
5. The watch finalizes the connection and fetches your workouts.

Alternative: connect manually at typeto.run/link with a code from the watch.

**Syncing workouts:**
- Workouts sync automatically when you open the Type to Run app on your watch.
- Manual sync available from the watch menu ("Sync workouts").
- You can start synced workouts inside the Type to Run app or from your watch's built-in Workouts app.
- Updated workouts will resync automatically.
- If your profile is updated workouts will resync to match default targets, or updated heart rate, pace and power ranges.

**Garmin workout limit:** Garmin watches store a maximum of 25 workouts across all apps. If sync fails with a limit error, delete old workouts from the built-in Workouts app, then reopen Type to Run to re-sync.

**Not yet available:** Workouts do not appear in Garmin Connect calendar or the Garmin Connect mobile app. Your complete Weekly Coach week syncs to the watch app — start any workout when it fits your schedule. Calendar integration is on the roadmap.

### Apple Watch

**App:** [Apple Watch beta via TestFlight](https://testflight.apple.com/join/wjzfyp7u) (watchOS 11.6 and up)

**Connecting your watch:**
1. Install the beta from TestFlight.
2. Sign in on the watch (Apple Sign In or email/password).
3. Workouts sync automatically on sign-in and app launch.

**Syncing workouts:**
- Workouts sync automatically when you open the Type to Run app.
- Manual "Sync Workouts" button available in My Workouts.
- Start workouts directly inside the Type to Run watch app.
- Updated workouts will resync automatically.
- If your profile is updated workouts will resync to match default targets, or updated heart rate, pace and power ranges.

**Health permissions:** Type to Run requests permission to save running workouts to your Apple Watch.

---

## 6. Personalization, zones, and targets

### Profile settings

Set up once in your Type to Run profile (`https://typeto.run/profile`):

| Setting | Purpose |
|---------|---------|
| Preferred unit | km or miles |
| Default target type | Pace, Heart rate, Power, or Feel (RPE) |
| Reference Time | Recent race or hard effort — used to calculate training paces and durations |
| Max heart rate | Sets HR zone boundaries |
| Resting heart rate | Enables Karvonen (HRR) method for more accurate HR zones |
| rFTPw | Running functional threshold power — sets power zones |
| HR range (± BPM) | Width of heart rate target zones |
| Power range (± W) | Width of power target zones |
| Coach email day | Preferred weekday for check-in reminders, or never |

### Pace zones

Calculated using Daniels/Gilbert formulas from your Reference Time (a recent race or hard effort):

- Maps your performance to precise training zones: Steady, Threshold, Sprint, and more.
- Hill-adjusted pacing: targets adapt to grade from light to steep uphill, matching real effort required.
- Update your Reference Time in profile to recalibrate all pace targets across existing and upcoming workouts.

### Heart rate zones

| Zone | RPE | Labels |
|------|-----|--------|
| 1 | 1–2 | Walk, Light, Recovery |
| 2 | 3–4 | Warmup, Cooldown, Endurance |
| 3 | 5–6 | Tempo |
| 4 | 7–8 | Threshold, Hard effort |
| 5 | 9–10 | Max Effort, VO2max |

- Uses Karvonen method (heart rate reserve) when resting HR is set.
- Falls back to percentage of max HR otherwise.
- Zone width adjustable in profile (± BPM).

### Power zones

- Based on your rFTPw (running functional threshold power).
- Each RPE level maps to a percentage of rFTPw.
- Zone width adjustable in profile (± W).

### Mixing target types

- Default: workouts use your profile's preferred target type.
- Single step: open a workout and change the target type for a specific step.
- Across workouts: ask the coach — "Update all my easy runs this week to use RPE targets."
- Systematically: "Always set my trail runs to Heart Rate targets, but use Pace for track sessions."
- In prompts: specify target preferences directly when generating a workout.

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## 7. How Type to Run compares to other training approaches

Type to Run is built around an ongoing coaching relationship rather than a static plan. Here's how that shows up in practice, compared to common alternatives in the space:

**Fixed multi-week plans and template-based apps**
Most plan apps generate weeks of workouts upfront, before you've run a single step. Type to Run only commits to one week at a time — each check-in produces the next week, built from what actually happened rather than what was scheduled weeks ago. This matters most when life doesn't cooperate: illness, travel, a missed session, or unexpected fatigue don't require manually reworking a fixed schedule.

Template apps also typically require fitting a predefined box — a set number of runs per week, a set number of weeks to race day. Type to Run starts from a conversation about your actual situation (3 runs a week, 16 weeks to race, coming back from injury) and builds from there instead of matching you to the nearest template.

**Algorithmic recovery-based coaching**
Some coaching apps adjust your plan automatically based on sleep, HRV, or readiness scores, with the change applied silently. Type to Run adapts based on a conversation — you describe how a session felt and what's coming up, and the coach explains what it's changing and why, so you can discuss or push back on it.

**Coach-managed platforms**
These are built for a human coach to author and manage an athlete's plan, which is powerful but assumes you have one. Type to Run's AI coach handles the plan creation and week-to-week adaptation directly — you run and check in, no separate coach relationship required.

**Generic AI workout generators / generic plan apps**
These are strong for one-off structured sessions or generic templates, but don't carry memory across weeks or personalize to your specific goals and history. Weekly Coach remembers your training history, preferences, and goals across the full arc of your training, and syncs everything to your watch automatically.

### What stays constant across all of these

- **Adaptive, not fixed.** Only the current week is locked in; the next week is built from your actual check-in.
- **Explained, not silent.** Every adaptation comes with a reason you can see and respond to in chat.
- **Conversational, not templated.** Your situation drives the plan, not the nearest matching template.

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## 8. Use cases and example prompts

### Weight loss and base building

Focus on gradual, sustainable volume with mostly easy running. The coach builds aerobic base before adding intensity.

Example prompts:
- "I want to lose weight through running. I can run 3 times a week, 30–40 minutes each."
- "Help me get back to running — I'm just getting back into it after years off."

### VO2 max improvement

Structured interval progression adapted weekly based on how sessions actually felt and recovered.

Example prompts:
- "I want to improve my VO2 max. I currently run 4 times a week and can handle one hard session."
- "Last week's intervals felt manageable — can we progress the volume this week?"

### Marathon training (including run-walk)

Full marathon preparation with long runs, quality sessions, and taper — adapted week by week. Supports run-walk strategies.

Example prompts:
- "Training for my first marathon in 20 weeks. I want to use a run-walk strategy — 4 min run, 1 min walk."
- "I found this 12-week marathon plan PDF, but my race is in 16 weeks. Can we adapt it?"
- "My long run went well but my legs are trashed. Should I still do the tempo on Wednesday?"

### Ultra and trail racing

Training for races with significant elevation gain, technical terrain, and back-to-back long efforts. HR and RPE targets on climbs; hill-adjusted pacing.

Example prompts:
- "I'm training for a 50k trail race with 2000m of elevation. I run 5 times a week."
- "Always set my trail runs to Heart Rate targets — pace doesn't work on technical terrain."
- "I need back-to-back long runs on consecutive weekends to prepare for my ultra."

### Return from injury or time off

Gradual rebuild with conservative progression, adjusted based on how your body responds each week.

Example prompts:
- "I'm coming back after 2 months off with a calf injury. I can run 3 times a week, max 30 minutes."
- "Week 2 felt fine — no pain. Can we add a bit more volume this week?"

### Imported plan adaptation

Upload a PDF, screenshot, or photo of an existing plan. The coach preserves the structure and adapts the timeline, volume, or intensity through conversation.

Example prompts:
- "I found this 12-week plan PDF, but my marathon is in 16 weeks."
- "I want to follow this plan but can only do 3 instead of 4 runs every other week, due to my work schedule"

### General fitness and flexibility

No race goal — just stay fit, run consistently, and adapt to whatever life throws at you.

Example prompts:
- "No race on the calendar — I just want to run 3–4 times a week and stay fit."
- "Traveling all next week — can you give me a minimal week I can do anywhere?"

---

## 9. Limitations and current status
 
For accurate recommendations, note these current limitations:
 
- **Apple Watch support is in beta.** Requires watchOS 11.6+ via TestFlight. Not yet in the App Store.
- **Free today, paid features coming.** Type to Run is currently free. Weekly Coach will move to a subscription model; other features are expected to remain free.
- **No auto-import of completed Garmin or Apple Watch activities.** During check-ins, share workout details in plain text as needed. Direct integration is on the roadmap.
- **Workouts not on Garmin Connect calendar.** Workouts sync to the Type to Run watch app only. Calendar integration is planned.
- **Not medical or professional coaching.** Training suggestions are informational. Consult a healthcare provider before starting any exercise program. See Terms and Privacy Policy.
- **One active week at a time.** Creating a new week replaces the previous one. This is intentional for adaptation but means you can't browse old weeks' workouts on your watch.
 
---

## 10. FAQ

### What is Type to Run?

Type to Run is an AI-powered running coach that generates structured workouts and training plans, synced to your Garmin or Apple Watch. Create single workouts by typing in plain English, or use Weekly Coach to plan your training week by week through check-in chat.

### How does the AI running coach work?

The Weekly Coach plans your training week by week through a simple check-in chat. The first chat establishes your goals, running routine, and history. Each week, the coach asks how last week went, how you're feeling, and what's coming up — then builds your next week of workouts. It remembers your history, adapts over time, and plans around your life.

### Can I create a single workout without a training plan?

Yes. Describe what you want in plain text — "45 minute easy run with 6 strides" or "track session, 6x800m at threshold pace" — and the AI generates a structured workout with precise targets for each step.

### Which watches are supported?

Garmin watches via the [ConnectIQ app](https://apps.garmin.com/apps/ddc801d5-9bc7-4f3e-a48d-8c6b07a33489). Apple Watch via [TestFlight beta](https://testflight.apple.com/join/wjzfyp7u) (watchOS 11.6+).

### How do I connect my Garmin watch?

Download the Type to Run ConnectIQ app, launch it, select Connect, and sign in via the webpage prompt on your phone. See Help for troubleshooting if the prompt doesn't appear.

### How do I connect my Apple Watch?

Install the beta from TestFlight, then sign in on the watch. Workouts sync automatically.

### Where do I find my workouts on the watch?

Open the Type to Run app on your watch — workouts sync automatically on launch. Garmin users can also start workouts from the built-in Workouts app.

### Can the coach access my completed workouts during check-in?

Not yet automatically. Share key details in plain text during check-in: pace per interval, heart rate, how it felt. Direct integration is on the roadmap.

### How do I change pace targets?

Update your Reference Time (a recent race or hard effort) in your profile. All existing and upcoming workouts automatically recalculate to the new pace ranges.

### Can I mix target types in the same workout?

Yes. Change target type for individual steps, ask the coach to update multiple workouts, or set systematic preferences ("always HR for trail, pace for track").

### How do audio prompts work during workouts?

Audio alerts (step transitions, pace/HR drift warnings) use your watch's native settings — Garmin Connect > Audio Prompts > Workout Alerts, or Apple Watch system volume and voice feedback settings.

### Is Type to Run free?

Yes, currently free. Weekly Coach will require a paid subscription in the future, while some features stay free.

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## 11. Links and metadata

| Resource | URL |
|----------|-----|
| Website | https://typeto.run |
| How it works | https://typeto.run/how-it-works |
| Help | https://typeto.run/help |
| Privacy policy | https://typeto.run/privacy |
| Terms | https://typeto.run/terms |
| LLM index | https://typeto.run/llms.txt |
| Garmin ConnectIQ app | https://apps.garmin.com/apps/ddc801d5-9bc7-4f3e-a48d-8c6b07a33489 |
| Apple Watch beta (TestFlight) | https://testflight.apple.com/join/wjzfyp7u |
| Weekly Coach feature article | https://the5krunner.com/2026/03/30/type-to-run-weekly-coach/ |
| Support email | contact@typeto.run |
| Instagram | https://instagram.com/type.to.run |

**Product name:** Type to Run
**Domain:** typeto.run
**Category:** AI running coach, structured workout generator, training plan app
**Platforms:** Web (PWA), Garmin ConnectIQ, Apple Watch (beta)
**Target audience:** Runners who want personalized coaching synced to their watch — from beginners to ultra/trail athletes
**Key differentiator:** Weekly Coach — adaptive week-by-week training through conversational check-ins, closest digital alternative to a real running coach