AI-generated imageADAPTIVE TRAINING
A plan that moves with your life.
When something changes, JNMR proposes an adjusted plan. You confirm it, and every changed session tells you why.
Free during the beta.
How a change happens.
Something changes.
A run was longer or harder than planned, a week went by without running, or your available days changed.
JNMR proposes.
You see the adjusted days before anything changes.
You decide.
Confirm it, or keep your plan.
More detail
What starts a proposal: a run at least 20% and 10 minutes longer than planned; an easy day you rated 8 out of 10 or harder; easy runs spent mostly above your heart-rate range (needs a watch); seven days without a run; discomfort you report; changes to your days or session length. Nothing changes until you confirm.
Eases off quickly. Builds back in measured steps.
After a hard week or a break, your plan takes load out. It builds back up by at most 10% a week, and never asks you to make up missed runs.
More detail
After a hard week or a break, the next days get shorter or easier sessions first. Building back, weekly volume and the long run grow by at most 10% over your last normal week, never measured from a lighter week. A lighter week comes every three to four weeks; over 40, after two build weeks. Missed runs are never made up. Pace targets change only after comparable runs, in small steps, once you agree.
PLANNED TIME AWAY
Time away, accounted for.
Holiday or a busy stretch: enter your dates and your plan pauses. Your race stays where it is, and nothing gets made up.
More detail
When you're back, one question: did you rest, train elsewhere, or were you ill? Then one to two easier weeks (about 60%, then 75% of your usual minutes) before the plan picks up again. If time away cuts into your build-up, JNMR tells you before you save. Breaks of up to 61 days; your membership keeps running during a break.
RETURN TO RUNNING
Back after any long break.
Not only after an injury: after a busy year, a new baby, a long winter. Time-based walk/run at easy effort, rebuilt step by step.
More detail
Tell JNMR how long you've been away, from under two weeks to more than six months; the start fits that. Sessions are time-based walk/run at easy effort, with a rest day between runs and no hard sessions. If anything hurts, mark it in your profile under current pain; the plan pauses or eases off once you confirm. Coming back from an injury? Follow your physio's or doctor's advice first. JNMR plans the running, not the rehab.
FOR EVERY RUNNER
How it adapts on your path.
Couch to RunGentle restarts.
After seven days or more without a run, JNMR proposes an easier restart: about 60%, then 75% of your usual minutes before the plan continues. A single missed session changes nothing; you just do the next one.
5K to MarathonYour race date never moves.
Time away never moves your race. If it cuts into your build-up, JNMR tells you before you save and plans the weeks that are left. Missed kilometres are never crammed into the remaining weeks.
Get fasterHard sessions need room.
Hard sessions stay at least 48 hours apart. Pace targets move only after comparable runs and only once you agree, in small steps, so one great day doesn't set your next targets.
Trail & UltraEffort, not pace.
Sessions are set by feel or heart rate, so a hilly week doesn't read as a slow one. With a watch, easy runs spent mostly above your heart-rate range lead to a proposal to ease off.
HYROX & CrossFitStrength counts.
Your strength sessions are part of the load. A run at least 20% and 10 minutes longer than planned leads to a proposal for the next days, and hard runs stay away from heavy leg days.
Build a baseConsistency first.
A busy week eases off; the weeks after build back in steps of at most 10%. New available days or a new session length lead to a proposal that fits your week.
Return to runningEasy, every time.
Easy, every time: walk/run by time, no hard sessions, a rest day between runs. An easy day you rated 8 out of 10 or harder leads to an easier proposal.
Good questions. Clear answers.
Does JNMR change my plan without asking?
No. It proposes, you confirm.
What if I miss a run?
Carry on with the next session. After seven days without a run, JNMR proposes an easier way back.
Will time away move my race?
No. Your race date stays fixed.
Plans change. Yours keeps up.
Your plan is five minutes away.