NAME THEGOAL.GET THEWHOLE PLAN.
A 5k in eight weeks or an Ironman in a year. Every day of it, built off your real Strava history, and rewritten only when you say so.
You don’t need more discipline. You need a plan that changes when your week does.
Connect Strava, name what you are training for
UP reads twelve months of your training to find where you actually are — then fills every day between now and the date. A 5k, a marathon, a full-distance triathlon: same machinery, different shape.
Open it and do the session in front of you
One screen: today's session, its structure, and why it exists. What you log on Strava matches itself back to the plan overnight — nothing to tick off twice.
Miss one and UP asks before it changes anything
It shows what it would move, what it would cut, and what that costs your race — then waits for your yes. It also tells you when a leg has stopped improving, which is the part most apps leave out.
The whole block, the hour it’s built.
Ramp, two recovery weeks, peak at week 10, a real taper, and a race week that sharpens instead of training.
This one is a triathlon build. A 10k plan is eight weeks and three runs, built the same way.
Every training week, gym and mobility included. Monday is rest. Load in hours — never points.
One screen. The session in front of you.
Every rep, every interval, and the reason it is there. No hunting through a spreadsheet to find out what today is.
Gym — core & stability
Anti-rotation, hip stability, single-leg control.
- 1Warm-up5 min easy spin or brisk walk, then cat-cow × 10
- 2Dead bug3 × 10 each side, slow. Low back stays flat on the floor
- 3Side plank3 × 30 s each side, hips stacked and lifted
- 4Bird dog3 × 10 each side, no rocking through the hips
- 5Glute bridge3 × 12, squeeze at the top, single leg if that is easy
Mobility flow
Hips, thoracic, ankles.
- 190/90 hip switch2 min, slow rotations side to side, sit tall
- 2Couch stretch90 s each side, rear foot up a wall. Squeeze the glute
- 3Thoracic opener10 each side, side-lying windmill. Follow the hand with your eyes
- 4Ankle rock15 each side, knee past the toe, heel stays down
- 5Box breathing2 min, 4 in, 4 hold, 4 out. Finish parasympathetic
Strava matches what you actually did back to the plan overnight. Nothing to tick off twice.
Where you are slipping, in plain words.
Fitness, fatigue and compliance against the plan — and a sentence telling you what the numbers actually mean this week.
Saturday’s 25 min long run missed, and running is on hold while the core work happens.
