You've downloaded Vici. Maybe you're training for your first 5K, chasing a half-marathon PB, or just want running to stick this time. Either way, the first week is the one that matters most — not because it needs to be hard, but because it's where the habit starts.
Here's what your first seven days with Vici look like, and how to get the most out of them. Short version: set up, do one easy run, and let your coach take it from there.
Day 1: Set up (10 minutes)
Your coach can only coach what it knows about you. Vici learns your running history from Strava, then asks about your goal and how many days a week you can realistically train when you create your plan. Be honest here — “three days, maybe” builds a better plan than an optimistic five.
Then do these three things:
- Finish onboarding. It shapes everything that follows, from your first session to your long-term targets.
- Connect Strava. Vici reads your past runs so your plan starts from where you actually are, not from a guess. It also means every run you log is picked up automatically.
- Check your plan. Have a look at your first week of sessions. If the days don't fit your life, use Adjust Week now rather than skipping later.
Your first run: keep it easy
Your first sessions start from the running history Vici pulled in from Strava, so they're pitched at where you are now. Even so, start easy.
Think of it as a conversation, not a test. Every run you log gives your coach more to work with, and an easy first run tells it more than an all-out one.
A few tips:
- Run at a pace where you could chat. If you can't get a sentence out, slow down. Walking breaks are completely fine.
- Don't chase a time. Going hard on day one tells your coach less, not more.
- Just get it done. A 20-minute easy run you finish beats a perfect session you never start.
If you're in a hot city (hello, Dubai), go early or late in the day and take water.
After the run: your plan starts adapting
This is where Vici is different from a PDF plan. Once your run syncs, Vici reviews it with you in your feed, comparing what you did with what was planned. Each new week is then built from how the last one went.
- Runs feeling easy? Later weeks can step up a little.
- Finding it tough, or cutting runs short? Later weeks ease off. That's not failing; that's the plan doing its job.
- When Vici wants to change your plan, it asks first. You choose Apply Changes or Keep Original.
Don't be surprised if week two looks a little different from week one. Your plan should change when your body does.
The rest of week 1: find your rhythm
Your first week follows the number of running days you chose, mostly easy, with rest days in between. Rest days are part of the plan, not a gap in it.
If you miss a run, don't cram it in tomorrow on top of the next session. Use Adjust Week, or just carry on and next week will account for it.
If life gets in the way, tell Vici. Busy week, travel, a niggle in your calf: the more Vici knows, the better it can adapt. Coaching goes both ways.
By the end of the week, you'll have a few runs logged, a coach that knows you a little better, and a plan that already looks a bit more like yours than it did on day one.
Quick questions
Do I need a running watch? No. A watch with heart rate gives your coach more to work with, but you can record runs on your phone with the Strava app.
Do I have to use Strava? Yes. Vici uses Strava to sync your runs, and a free account is all you need.
What if I'm a complete beginner? Perfect. Your plan starts where you are.
Is Vici free? Yes — Vici is free on iOS.