About 75–80% of your training time stays easy.
Intensity distribution reviews in endurance athletes (Seiler and others)
Your running coach for €4.99 a month
Coaching that shows its work.
Steg builds your plan from your runs, your week and how you woke up. It tells you why every session is there, changes when you do, and stays in your corner all the way to race day.
50
training rules, each tied to its source
4
morning signals read against your own baseline
1
debrief after every run, in plain words
€4.99
a month, with nothing locked behind a higher tier
Ultra-personal, every day
A plan that knows
it's about you.
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Morning
It knows how you woke up.
Recovery, HRV, resting heart rate and sleep are compared with your own usual range, not an average runner's. Then you get one clear call on today's session: go, hold back, or swap it for something easy.
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Your week
Built around your actual life.
Choose the days you can run, cap the minutes on each one, say where the long run goes and which days can take intervals. Add several races and set which one matters most. Paces come from your fitness today, not your dream time.
Drag a session to another day and the plan keeps working. Then send it to your Garmin.
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After the run
It reacts to what really happened.
Ran more than planned? Skipped Tuesday? Big descent, sore calves, a niggle that changes your stride? The next days adjust, and missed sessions are never crammed back in. You get a debrief that says exactly what moved and by how much.
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Week after week
You can see it working.
Training load, form, endurance and speed scores, race predictions from your own tests. Hills are adjusted for, so a hilly week never reads as lost fitness.
Transparent by design
No black box.
No magic.
Most apps hand you a session and ask you to trust it. Steg tells you what it did, why it did it, and how sure it is. Even when the honest answer is “a trend across runners, not a promise”.
- “Why this workout?” on every session. One tap gives the reasoning behind it, drawn from the rules that shaped it.
- Every plan change is spelled out. Sunday's long run drops from 45 to 20 minutes? You'll see that, and the reason.
- The maths decides. The AI only explains. Plans come from deterministic rules. The language model puts them into words and can't invent a reason or change your training.
Backed by science, honestly
50 rules, all sourced.
Graded for what they're worth.
Not all running science is equally solid. Steg records how much weight each rule can bear, and calls established coaching practice exactly that.
- 4 strong: meta-analyses, large cohorts
- 17 moderate: trials, large observational data
- 29 coaching practice, and labelled as such
Your taper cuts volume by 40–60% and keeps the frequency.
Meta-analysis of 27 taper studies (Bosquet et al., MSSE 2007)
Training paces come from your critical speed.
Jones & Vanhatalo, Sports Medicine 2017; Poole et al., MSSE 2016
Long runs stay within 10% of your longest in the last 30 days.
Garmin-RUNSAFE, 5,205 runners over 18 months (BJSM 2025)
Low HRV in the morning? Ease off today, go hard on good days.
Kiviniemi et al., EJAP 2007; Vesterinen et al., MSSE 2016
Missed training is not made up. The plan moves on from what you ran.
Coaching practice, informed by the Garmin-RUNSAFE spike data
A coach in your corner
Straight talk.
Real encouragement.
“You were right to commit fully to this 6-minute test.”
It asks. It listens.
Effort, soreness and pain feed straight into the next few days.
It knows when to back off.
“Recover well from this hard effort so you start this final week of preparation fully fresh.”
It tells you the truth.
“Your Marathon goal of 3:55:00 is ahead of your current fitness.”
Pricing
The whole coach.
Up to 4× cheaper.
One product, everything included. Pick how you'd like to pay.
Monthly
€4.99/ month
Billed every month.
Choose monthlyYearly
Save €9.88€50/ year
That's €4.17 a month, billed once a year.
Choose yearly- Adaptive plan, 5K to marathon, with or without a race
- Morning readiness and daily advice
- A coach debrief after every run
- “Why this workout?” on every session
- Garmin sync and workouts sent to your watch
- Progress scores and race predictions
What you'd pay elsewhere
Paying monthly
Paying yearly
Public App Store euro pricing of a leading running-plan app, checked November 2026.
Questions
Before you lace up.
Do I need a Garmin?
Garmin works best: your runs sync automatically and planned workouts can go to your watch. With another device, you can upload GPX, TCX or CSV files.
I'm not fast. Is this for me?
Yes. Paces come from your current fitness, and plans include run-walk sessions when that's the right place to start. Recovery is also adapted for runners over 50.
What if I don't have a race planned?
You can train without one. If you do have races, add as many as you like and mark which one matters most.
Is there an app to download?
Steg runs in your browser and installs to your phone's home screen in a couple of taps, so it opens like any other app.
Which languages does it speak?
English and French, including the coach.
Can it replace a doctor or physio?
No. If you report pain, Steg switches you to easy running and tells you to see a health professional if it persists. It's a training tool, not medical advice.
Run smarter.
Know why.
A real plan, a real explanation, and a coach in your corner for €4.99 a month.
Start training with Steg