Methodology
How Kanni builds a running plan
A transparent description of the structure, guardrails, and evidence behind the schedules published on this site.
Plan inputs
The published plans use a race distance and experience level to set a fixed duration, weekly frequency, starting workload, and workout mix. The in-app builder can use additional inputs such as availability, race date, recent training, and a goal. The website's recommendation tool only matches runners to the closest published distance-and-level schedule.
Phases and intensity
Plans move through base, build, peak, and taper phases. Most running remains easy; intermediate and advanced schedules add controlled tempo, threshold, interval, or race-pace work. Reviews of distance-running training describe high volumes of low-intensity work alongside smaller amounts of threshold and high-intensity training, while the exact distribution varies by athlete and method of measurement.
Volume guardrails
The generator limits week-to-week growth, inserts recovery weeks, separates hard sessions, and caps long runs using recent-history assumptions. The familiar “10% rule” is used as a conservative software guardrail, not as a proven injury-prevention threshold. Research on training changes and running injury is limited and conflicting, so no percentage can guarantee safety.
Paces and adaptation
Workout paces are estimates anchored to current performance inputs and Daniels-style intensity zones. Treat them as starting targets. Weather, terrain, sleep, illness, and how you feel can make effort more useful than pace on a given day.
Safety and scope
Kanni provides general educational training information. It does not diagnose injury, assess medical readiness, or replace a clinician or qualified coach. Stop or modify training when pain, illness, dizziness, or unusual fatigue makes a session unsafe, and seek qualified care when appropriate.
Evidence consulted
- Training-intensity distribution in middle- and long-distance runners: systematic review
- Periodization, intensity distribution, and volume in highly trained distance runners: systematic review
- Running injuries and training parameters: systematic review
- Changes in training load and running-related injuries: systematic review
Editorial review: Kanni team. Last reviewed September 6, 2026. We link to reviews so readers can see both the findings and their limits.