Training plans
Adaptive plans
Cursa builds a week-by-week training plan around your goal race. The plan adapts after every run — but unlike most apps, it tells you why it changed instead of silently shuffling the schedule.
Week view
The Training tab shows your current week's workouts in a day-by-day layout. Tap any workout to see pace targets, distance, and structure. Swipe weeks to look ahead.
Adaptive changes
After each run Cursa evaluates your training load, compliance, and performance. If an adjustment is needed, a card appears explaining what changed and why — not a silent reschedule.
Getting started
Setting up your plan
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Tap Training → New Plan
The plan setup screen walks you through a short series of questions. There's no wall of settings — answer a few questions and Cursa fills in the rest.
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Choose a goal race
Select a distance (5K, 10K, half marathon, or full marathon) and a target race date. You can link a specific race from the Events tab if you've already added it.
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Enter your current fitness baseline
A recent race time or recent long run distance. This calibrates the plan's starting intensity — no need to run a time trial. If you've already imported race results, Cursa pre-fills this from your history.
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Set your weekly availability
How many days per week can you run? Which days are rest days? Cursa schedules around your constraints, keeping your long run on the weekend and spreading quality sessions through the week.
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Review and confirm
A plan preview shows the first 4 weeks with total mileage per week. Tap Start Plan to activate it. Your training tab updates immediately.
Plan flexibility
Moving and rescheduling workouts
Life happens. To reschedule a workout, tap and hold it and choose Reschedule, or tap the calendar icon. If the target day already has something scheduled, Cursa offers to swap the two workouts or replace the existing one.
Reschedule a workout
Tap and hold a workout in the week view and choose Reschedule, or tap the calendar icon. Pick the new day and confirm.
Swap
If the destination already has a workout, choosing Swap exchanges the two. Both workouts stay in the week.
Replace
Choosing Replace removes the existing workout from that day and puts the rescheduled workout in its place. The removed workout is not rescheduled automatically.
Workout builder
Building interval workouts
The workout builder lets you create structured sessions with warm-ups, work intervals, rest intervals, and cool-downs. Built workouts sync to your Apple Watch automatically.
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Go to Training → Workouts → New Workout
Or tap the + button from the Workout Library. A blank workout opens with a name field at the top.
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Name the workout
Something memorable. This name appears on your Watch when the workout syncs, so keep it short — "Track Tuesday", "Tempo 6mi", "Long Run".
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Add steps using the + menu
Tap + to add a Warm-up, Work Interval, Recovery, or Cool-down step. Or add a Repeat Block to loop a set of steps multiple times.
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Configure each step
Set duration (minutes) or distance (km or miles), and an optional pace target or heart rate zone. Steps without targets are open-ended — run by feel.
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Save — it syncs to your Watch automatically
The workout appears in the Watch app under Synced Workouts. The next time you open Cursa on your Watch, the workout is there and ready to start.
Example: 6 x 400m track workout
- Warm-up 10 min • easy
- 6x Repeat block
- Work 400 m • 5K pace
- Recovery 90 sec • easy jog
- Cool-down 10 min • easy
Workout library
Saved workouts
Every workout you build is saved to your library. Tap any saved workout to start it immediately, edit it, or assign it to a specific date in your training plan.
Start from library
Tap any workout in the library and choose Start Now. The workout launches on your iPhone and mirrors to your Watch.
Assign to a plan day
Long-press a workout in the library to assign it to a specific date in your active training plan. It replaces whatever was scheduled for that day.
AI coaching
Post-run feedback
After every run, Cursa can generate a short coaching note using Apple Intelligence, entirely on your device. It looks at how the run compared to the plan and offers context-aware feedback.
What the feedback covers
Effort relative to your current fitness level, pacing strategy, how the run fits the training week, and one actionable note for next time. Never generic — it references your actual splits and targets.
Apple Intelligence
Cursa uses Apple Intelligence to generate coaching feedback directly on your device, which means we don't need to send your run and training plan data to public Large Language Models, such as ChatGPT or Claude, for coaching.
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