A coach, not a template
A personal AI running coach you can talk to
Training plans are just the beginning. Empace reads your running history, keeps notes on your goals and injuries, and talks every training decision through with you, then changes the plan when your week changes.
New accounts start with a free period of full coaching.
A plan can't hear you. A coach can.
A fixed schedule assumes every week goes the way it was written. Real weeks don't. With Empace you tell your coach what happened, in your own words, and the two of you decide what comes next.
Work ate two of your sessions
Tell your coach and reshape the rest of the week together, instead of trying to squeeze the missed runs into the days that are left.
Your intervals came out faster than planned
Your coach reads the run — splits, heart rate, how the effort was spread — so you can talk through whether your paces should move or you simply went out too hard.
You feel unusually tired
Say so. Your coach weighs it against your recent training and can swap a hard session for an easy one or a rest day.
Race day is getting close
Ask what the last weeks should look like. The coach rewrites them around the race, and you can ask why each session is there.
Next week has a different shape
Travel, a late shift, a weekend away: tell your coach which days you have and the plan follows you, not the other way round.
You don't see the point of a workout
Ask. Your coach explains what each session is for, and on training days the morning reminder says it too.
Coaching, not medical advice: your coach can help you train around an injury, but for pain or illness that won't settle, see a professional.
A coach that has already read your training
Your coach starts from what you've actually run, week by week, rather than a questionnaire. Every new run arrives on its own once your watch or phone uploads it.
- Your weekly volume, and how quickly it has been rising
- How consistent your weeks have been, and where the gaps are
- Each run's splits, heart rate and effort, and the weather on the day
- Your pace at the same easy heart rate over the months, a sign of whether your aerobic fitness is moving
- How your training lines up with the race you're aiming for
It works with what your watch records. No heart rate? Your coach works from pace, distance and what you tell it.
Questions runners ask their coach
Type it the way you'd say it. These are examples: the answers come from your own runs, so they're different for every runner.
- Am I ready to run a sub-45 10K?
- Why am I struggling with my interval sessions?
- Can we move my long run to Sunday?
- I missed a week. How should I pick back up?
- What should I focus on to improve my half-marathon time?
- How should I pace the first 10 km of my marathon?
- Can you show me my weekly volume?
A plan built around you, and rebuilt when it needs to be
Tell your coach what you're working toward and how many days a week you can run. It writes the plan from your current fitness, and the plan lives in the app's Plan tab.
Any distance, or none
A first 5K, a faster 10K, a half or full marathon, an ultra — or no race at all, just running more consistently.
Sessions with a purpose
Easy and long runs, intervals, hills, threshold and race-pace work, each with its paces and the reason it's there. Strength or cross-training days too, if you want them in your week.
Changed by talking
To move or change a session, you ask your coach. There's no drag-and-drop editor, on purpose: every change goes through the coach, so the rest of the plan still makes sense.
Milestones you can see
The plan lists the few things it's building toward, like a long run of a certain length, and your coach ticks them off as you tell it you've reached them.
A straight answer on your goal
Ask how likely your race goal looks and your coach gives you its honest read, with its reasons, and updates it as your training goes.
Easy to share
Send your plan to a training partner or your club as a link. It shows the schedule, never what you actually ran.
"The AI relates to your ability on a very personal level — it accounts for injuries, limitations and even other sports when it builds your plan."
Tobias Gårde, runner
From download to your first conversation
Download Empace
On the App Store for iPhone or on Google Play for Android.
Sign in with Strava
Your running history comes with you, so there's no setup quiz and nothing to log by hand.
Tell your coach your goal
A race, a distance, or just running more. Say how many days you can run, and start talking.
What Empace doesn't do
It doesn't record your runs
Keep recording with your watch or phone app. Empace reads your runs once they reach Strava.
It doesn't send workouts to your watch
Your sessions live in the app, with a reminder on the morning of each training day.
It isn't a person
Your coach is an AI, built on Google Gemini. It keeps notes on you and your training, but there's no human coach writing your plan.
Questions about an AI running coach
What can an AI running coach do that a training plan can't?
Answer back. A training plan is a schedule; a coach responds to what actually happens. With Empace you can tell your coach you missed a session, felt flat on a tempo run or have a trip coming up, and it adjusts your plan with you and explains why. Because it has read your running history and keeps notes on your goals and injuries, the advice is about you rather than an average runner.
Do I need Strava to use Empace?
Yes. You sign in with Strava, and you can record your runs with any GPS watch or phone app that uploads to it.
Can Empace help me train for a marathon?
Yes. Tell your coach the race, the date and the time you're aiming for, and it writes the build from your current fitness: long runs, marathon-pace sessions, easier weeks and a taper. You can ask how likely your goal looks at any point, and the plan changes when training doesn't go the way it was written.
Can I change my training plan?
Yes, by asking your coach. Tell it what you want to change — move a long run, take a week easier, add a race — and it rewrites the plan. There are no manual editing controls: every change goes through the coach, so the rest of the plan still fits.
Can beginners use Empace?
Yes. Whether you're working toward your first 5K or coming back after a long break, your coach starts from where you are. If you've only recorded a few runs, it says so and asks what it's missing rather than guessing.
Is Empace available on iPhone and Android?
Yes. Empace is on the App Store for iPhone and on Google Play for Android. Your coach talks with you in English, Spanish or Swedish, and shows distances and paces in kilometres or miles.
How much does Empace cost?
Empace is free to download, and every new account starts with a free period of full coaching. After that, coaching is part of an Empace Pro or Pro Plus subscription, billed through the App Store or Google Play. The app shows the price for your country before you pay.
How is my training data used?
Only to coach you. Your runs, notes and messages are sent to our AI provider, Google Gemini, to write your coaching, and are never used to train AI models. The app asks for your consent before anything is shared, and you can delete your account at any time. The privacy policy explains what is stored and for how long.
Start with a conversation
Download Empace, sign in with Strava and tell your coach what you're training for. It's free to start.