For runners who lift
A strength coach that reads your run week and fits the lifts around it. Heavy legs land away from your long run. Mileage climbs, lifting volume gives way. One fatigue ledger, written down.
Tempo and intervals stay where you have them. The lifts move so the interference is paid once, not twice. When mileage climbs, lower-body volume gives way — not the other way around.
Easy
80%
Hard
20%
Spaced
48h
Two short sessions a week. Compounds first, posterior chain and single-leg work after. Sets land at a target effort. Volume ramps conservatively and deloads when you do.
Set by
RPE7–8
Volume
MEV→MAV
Cycle
4wk
How it works · Three rooms, one loop
Tell it your goals, your days, what you're lifting now. It asks what it needs, drafts the block in front of you, and shows the reasoning before you sign off.
Log a set, the next exercise queues. Hit your reps, the weight goes up. Stall, and the next session reshuffles itself — without doubling tomorrow.
The long memory. The block at a glance, with the rule behind every change underneath it. PRs detected automatically. Stalls diagnosed against volume, fatigue, sleep, food.
The method · 04 rules
Hard runs land away from heavy leg days. When mileage climbs, lower-body volume drops. Strength and running share one budget, not two.
↳ Wilson 2012 · Coffey & Hawley 2017
Sets are programmed by how hard they should feel, so the bar matches the day you actually had. Not a max test from months ago.
↳ Helms 2016 · Zourdos 2016
Each block starts near MEV, builds toward MAV, ends with a real deload. No guesswork on whether you're doing too little or too much.
↳ Israetel · RP volume landmarks
| ChatGPT | Starts fresh every chat. Guesses at volume. No memory of what worked, no validator on what it suggests. |
|---|---|
| Loonstep | Keeps your profile, exercise preferences, full log and trend in separate memories. Validates every block against the science before you see it. Tells you exactly what to lift, how many reps, and how hard each set should feel. |
↳ Plain-language method · every progression linked to its rule.
Stories · The first cohort
“ For the first time, my run schedule and my lifting block share a calendar, and a logic.
I used to run a Daniels plan and a 5/3/1 plan side-by-side and just hope they didn't collide. Now they don't. The Tuesday tempo is set on Tuesday because squat is Wednesday, not the other way around.
“ I stopped guessing whether I was overreaching.
The volume rules are written down, and the deload week shows up before I burn out. Not after. That's the thing I never got from a static spreadsheet.
“ The coach knows what I lifted last Wednesday.
Loonstep keeps the log, the profile and the rules in separate memories, so the next session continues from the last one. The weight on the bar comes from the log, not from a guess.
Vol. 02 · Madrid · Ready when you are
€10 a month. Five minutes to onboard. The first programme is built around the run week you already have.