Sessions & training

Logging a session manually

You don't need an Apple Watch to use RunCadence. If you ran with another watch, with your phone alone, or even without any device, you can log the session by hand and the coach will still adapt your plan based on what you did.

To log a session manually:

1. Open the Calendar tab and tap the session you just did.
2. Tap Log at the bottom of the session screen.
3. Enter what you actually ran: distance, duration, average pace, average heart rate if you have it.
4. Add a note if you want (how it felt, weather, route).
5. Tap Save.

That's it. The session is now part of your training log and the coach will factor it in for the rest of the week.

Moving a session to another day

Life happens. To move a scheduled session to a different day:

1. Open the session in the Calendar tab.
2. Tap the date at the top.
3. Pick the new date.

Rescheduling works within the same week. You can shuffle sessions between days of one week, but you can't move a session into a different training week (that would break the week's load and progression). If you want to push a whole week or rebalance your block, just talk to the coach in the chat and it'll adapt the plan for you.

Your plan updates immediately. If the move bumps a session against another one, the coach will let you know when you chat next so you can rebalance the week.

Skipping a session

Sometimes the right move is to skip rather than reshuffle. On the session screen, the small orange double-chevron button next to Log skips the session.

You can optionally add a reason (sick, tired, weather, schedule). The coach uses that context when reviewing your week. Skipping a session doesn't punish you, it just helps the coach understand what's going on.

Session feedback after a run

Right after you log a session, the coach asks how it went. A short feedback sheet pops up with three things:

• Effort (RPE, 1 to 10): how hard the session felt overall.
• Feeling: simple thumbs to capture the vibe (smooth, OK, rough).
• Notes: anything else worth telling the coach (legs heavy, fueling was off, nailed the splits).

You can fill all three, just one, or skip entirely. Whatever you enter feeds into the coach's read of the week and shapes the adjustments next time. Over a few weeks of feedback, RunCadence gets really sharp about what works for you.

If you prefer to log quietly without the feedback prompt, you can turn it off in Settings.

Weekly review at the end of the week

After your last session of the week, the coach reviews everything that happened: which sessions you nailed, which you skipped, the trend in your effort, anything that flagged (fatigue, fast easy runs, missed long runs).

You'll get a chat message summarizing the week and proposing adjustments for next week if needed. A short feedback sheet follows asking how the week as a whole felt and whether you want changes made.

The weekly review is what makes RunCadence a real coach instead of a static plan. The plan tunes itself based on this loop.

If you prefer to handle weekly reviews on your own time, you can turn off the auto-prompt in Settings and trigger it manually from the chat when you're ready.

Detailed workout analysis

For completed sessions with rich data (heart rate curve, pace splits, cadence, elevation), RunCadence builds a detailed analysis view. Open any completed session and tap the small graph icon to see:

• Heart-rate curve over the run with your training zones
• Pace per kilometer with split bars
• RunCadence line
• Elevation profile
• Time spent in each HR zone
• Max, min, and average HR + cadence

The analysis works best when the session was recorded on an Apple Watch. Runs imported from a Garmin or another wearable (via the Health Sync workaround) get a less precise version because the source data is summarized rather than second-by-second.

Exporting your plan as a PDF

You can export your whole plan as a clean multi-page PDF. Useful for printing, sharing with a coach, or just having a copy off your phone.

To export:

1. Open the Calendar tab.
2. Tap the share icon at the top right.
3. iOS opens the share sheet with your plan as a PDF, ready to save to Files, AirDrop, send via email or messaging, print, or share to any app on your phone.

The PDF has a cover page with your goal and one page per week, with every session, pace target, and key cue.

Sharing a session

After a completed session, you can generate a share card to post on Instagram, attach to your Strava activity, send to a friend, or save for yourself. Open the completed session in the Calendar and tap the Share button.

RunCadence builds a clean visual with your distance, time, pace, and a graph of the run. No clutter, no awkward screenshots. Made to look good in a feed.