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    How Cadeo coaches

    Every coaching decision in Cadeo follows one principle: the plan is built from what you've actually done, and it changes only in ways it can explain. The whole system is one loop:

    Your runsApple Health · StravaOvernight dataHRV · RHR · sleepYour check-inshow it actually feltRacespin fitness + zonesThe engine's picture of youdemonstrated capacity · current fitness · your baselinesToday's runtuned by the morning verdictThis weekre-sized every MondayThe blockbase → build → peak → taperwhat you actually ran feeds back — every morning, every Mondayevery change announces itself · missing data shows as a gap, never a guess

    Plans start from demonstrated running

    Most apps ask what you'd like to run and build a fantasy around the answer. Cadeo sizes your week from your demonstrated capacity — the typical volume of your recent complete weeks, never higher than what you've just shown. Your stated days-per-week is treated as a ceiling, not a quota: running extra on your own never silently raises your prescription, and a goal time never inflates your mileage. Ambition earns its way in through running, not through settings.

    The shape of a week

    Every week has the same skeleton

    • One long run — the anchor, on your chosen day, growing in bounded steps (about 2 miles at a time, never more than ~30% of the week).
    • A recovery run the day after — short by design; its job is circulation, not fitness. It's deliberately capped so weekday pileup can't inflate it.
    • 1–2 quality sessions — intervals, tempo, or hills on your preferred days, never back-to-back with the long run, phase-appropriate.
    • Easy runs fill the rest — in whole miles (no 4.5-mile days), sized so no easy day balloons.
    • Rest is sacred — no mechanic may consume your last rest day. Choose 7 days/week and the protection changes form: your easiest day becomes a short recovery jog instead.

    Real periodization

    With a goal race, the block runs base → build → peak → taper, sized to the race distance and your runway. Volume climbs at a capped rate (about +4 miles per week at most), with cutback weeks on a regular cadence so adaptation can actually land. The taper sheds volume and adds rest on a fixed progression — arriving fresh is non-negotiable, and race week is its own protected structure. No race? A steady maintenance rhythm holds your fitness without pretending there's a start line.

    Two rhythms of adaptation

    Daily: the morning verdict reads your overnight data and check-in, and tunes today — a rough night can soften the day's target or swap intensity out. Weekly: Monday re-sizes the coming week from what you actually ran, not what was hoped. Miss days and the plan meets you where you are instead of rolling debt forward; string good weeks together and it earns upward. Guardrails cap every change — growth is bounded, hard days can't stack, and a rough patch triggers cutback logic before it triggers heroics.

    Fitness, paces, and what a race changes

    Training paces derive from your current fitness — estimated from real recent performances, not from your goal. As fitness rises, paces tighten quietly. Run a race and it does three things at once: pins your fitness (a recent race outranks every estimate), re-anchors your heart-rate zones if it moved your threshold, and updates the goal forecast. A mislabeled jog can't inflate any of it — race results pass a plausibility check before they're believed.

    What changes as mileage grows

    Growth shows up in a fixed order, safest first: easy days fill out → the medium-long day extends → quality gets denser → and only at genuine peak weeks does the engine propose an extra day. Six-day runners whose weeks are bursting get a proposal for a seventh day — never a silent addition. Every step up is one the engine can point to in your own history.

    The contract

    If Cadeo changes something, it says so on the card it touched, in words, with a "Why?". If the data isn't there, it shows the gap instead of a guess. And if the plan ever surprises you without an explanation attached — that's a bug, tell us.

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