For runners 40 and up

Your watch knows your pace. It doesn't know you.

A coach that lives in your messages. It reads your watch and knows your goals and old injuries. Every evening it tells you what to do tomorrow. Running and lifting in one plan that bends around your life.

CoachReads your watch nightly
Tomorrow: 7 mi easy + 6 strides, then Lift A. Squat 3x5 at 225.
Feeling good though. Can I do 9?
Keep it at 7. You've added miles three weeks straight. Thursday's tempo matters more than Wednesday's extra two.
Fine. 7 it is 😤
Where serious runners get stuck

You train hard. The plan keeps fighting you.

Six stuck points that hit runners in their 40s, 50s and 60s. Each one has a fix.

The watch

Your watch coaches a stranger.

The data is real. The advice is written for an average runner who isn't 48, doesn't lift and never had a cranky hamstring. Three very different bodies get the same suggestion.

The coach reads the same data and answers for you, with your age and your history in the room.

Readiness62Base run 45 min
Age 26Never liftsBase run 45 min
Age 48Sore hamstringBase run 45 min
Age 61Back after a layoffBase run 45 min
Same score. Same advice.3 bodies
The apps

One more app to babysit.

A running app, a lifting app, a nutrition app and the watch app. Each one wants a login and a daily check-in, and none of them talk to each other.

You get one message the night before. Reply when you want to. There's nothing to open.

3
7
2
5
1
Tomorrow: 5 easy, then Lift B. That's it.
Unread alerts
18pings this week
The week

Running and lifting fight each other.

Most plans pick a side. Put heavy squats the day before your long run and you pay for it twice. Skip lifting and you lose the muscle that keeps you running past 60.

The coach threads both through your week so each session sets up the next.

MonTueWedThuFriSatSun
Run
Easy5 mi
Tempo6 mi
Easy4 mi
Long16 mi
Lift
LightLift B
HeavySquat 3x5
Heavy squats Friday, 16 miles Saturday. Legs are cooked.Heavy squats Monday. Long run Saturday on fresh legs.
The setback

One bad week breaks the plan.

A work trip, a sick kid, a holiday week, a bad stretch of sleep. Rigid plans treat a missed week like a failure and send you back to week one. That's how people quit.

The coach reroutes around it, like a trail that bends around a washout, and keeps you moving toward the same goal.

SICK WEEK STILL ON TRACK BACK TO WEEK 1 WEEKS FITNESS
Rigid planAdaptive coach
The research

Too much research. No time to read it.

Tendon loading, polarized training, protein after 40, strides, sleep. All of it matters a little, and the studies don't agree on how much. You have a job.

The coach stacks the research, resolves it to your situation and tells you what's worth your effort. Sometimes the answer is skip it.

Skip the extra hill repeats this month. For you, two easy miles and a good night's sleep buy more.
Dozens of studies in.One sentence out
The price

Real coaching costs hundreds a month.

A good human coach is worth it if you can swing it. Generic plans are cheap and fit nobody. Most runners over 40 are stuck choosing between the two.

Daily coaching fit to you, priced for people with day jobs. Pricing comes with launch.

Fits you better ↑ Costs more →
Watch advice
Generic plan
Online program
Human coach
Back Half
How it works

Your watch talks. The coach listens. You get a message.

7.2 MI YOUR WATCH YOUR GOALS + RESEARCH YOUR MESSAGES

  1. Tell it your why

    A short intake. Your goals, your history, your old injuries and what you want the next ten years to look like.

  2. Connect your watch

    Garmin and COROS connect through intervals.icu, a free training log. Apple Watch and others are being checked now. Runs flow in on their own.

  3. Get tomorrow tonight

    An evening message with the next session. A weekly message with the full plan.

  4. Push back anytime

    Ask why. Tell it you only have 30 minutes or your week blew up. It explains and adjusts.

  5. Hear it straight

    If something sounds like a warning sign, it tells you to stop and see a doctor or physical therapist. Same rule for everyone.

Try it

Same workout. Said your way.

Some runners need a leash. Others want the studies. Pick how you train and how much you want explained, then watch the message change.

How you train

How much why

The wording changes. The guardrails never do. Mileage caps and injury rules stay the same for every athlete.
CoachTuesday, 8:42 PM
Built for the back half

Train for the hike you'll take at 85.

After 40 the rules change. Tendons want patience. Muscle leaves unless you ask it to stay. Consistency beats hero workouts. The coach draws on research about masters athletes where it exists and tells you plainly when something is our own coaching default, so the plan fits the body you have now.

Where this is going

One coach for the rest of your training life.

Right now it coaches me and a few people I know. Here's where I want it to go. There are no dates on this, only the direction.

  1. Now

    Run and lift

    Men over 40 who run, lift and wear a running watch. One message in the evening, one each week, and a coach you can talk back to.

  2. Next

    More of us

    A women's version, after a woman clinician reviews it. A simpler start for beginners. A monthly check-in where the coach tells you what it missed and what it's changing.

  3. Later

    The long game

    Cycling and cross-training, so an injury or a season off doesn't mean starting over. Nutrition for 40 and up. An option to add a human coach. Plain text messages, with no extra app.

What won't change

  • It stays simple. A message tonight about tomorrow.
  • It tells you why, and it takes your pushback.
  • Safety rules are the same for everyone. Everything else bends around your life.
  • It says plainly what comes from research and what's our own coaching default.
Why this exists

I'm Greg. I ran a 3:00 marathon in 2022, then spent a year and a half learning to lift heavy. Fitting the two together at 53 took a stack of research and a coaching setup I built around my own history.

I built this so my brothers and I could have that coaching in our pocket. Now I'm building it for more runners like us.

Greg, founder

Questions

The short answers.

Does it replace my running watch?

It uses your watch. Garmin and COROS work today, and Apple Watch and other watches are being checked now. Your watch keeps tracking, and the coach turns that data into a plan fit to you.

Who is it for?

Runners 40 and up who already train and want to add strength without getting hurt. The first outside testers are men. The women's version of the training gets its own review by a woman clinician, and women join after that review. Beginners are welcome later with a simpler start.

What about injuries?

It's a training coach, not a medical provider. If something sounds like an injury, it tells you plainly to see a physical therapist or a doctor. If your clinician gives you a loading plan, the coach builds your training around that plan.

Do I need to download an app?

There's no fitness app to open. The coach messages you in Telegram, a free messaging app you may already have.

When can I start?

Testing starts small and grows slowly so it stays safe. Join the list and I'll let you know when there's room.

What will it cost?

Pricing comes with launch. The goal is a fraction of what a human coach charges.

Get on the list.

Tell me what you're training for. I'll let you know when there's room. Men over 40 come first. Women join after a woman clinician reviews the women's training.