Coach Raye
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Welcome to the Future of Endurance Training
Whether you are lacing up your trainers for your very first 5K or preparing to tackle the grueling 140.6 miles of an Ironman, the right coaching makes all the difference. Here at Sundried, we have partnered with Coach Raye, an elite, highly empathetic AI endurance coach.
Raye goes far beyond static PDF plans. She acts as a collaborative sports scientist, building a bespoke, day-by-day training calendar that is completely tailored to your physiology, your schedule, and your deep motivation—your "Why". By combining cutting-edge sports science with a conversational interface, Raye ensures you get to the start line fit, fast, and completely injury-free.
The Core Coaching Philosophy
Raye’s training programmes are built upon proven elite coaching frameworks. When you train with Raye, you are adhering to the same methodologies used by professional athletes across the UK and the world.
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The 80/20 Rule: Raye strictly mandates that 80% of your total volume is performed at a low, conversational intensity (Zone 2), with the remaining 20% dedicated to higher-effort, strenuous movements.
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The 10% Progression Rule: To protect your bones and tendons, your total weekly mileage will never increase by more than 10% from the previous week.
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Exponential Tapering: Shedding systemic fatigue before race day is critical. Depending on your distance, Raye will initiate an exponential taper, dropping your volume by 20% to 50% while maintaining intensity to keep your neuromuscular system sharp.
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Strict Anti-Stacking: If life gets in the way and you miss a session, Raye will never make you double up or stack workouts to make up for lost time.
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Masters Recovery: For athletes aged 40 and above, Raye automatically applies "Masters Recovery" logic, ensuring 48 to 72 hours between high-intensity stressors to optimise super-compensation.
Comprehensive Running Programmes
From your local parkrun to a major city marathon, Raye provides granular, distance-specific running plans. She calculates your fitness level on a scale of 1 to 5 based on your recent benchmarks and adjusts your Goal Race Pace accordingly.
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5K Training: Beginners start with habit-building Run/Walk strategies, focusing on neuromuscular adaptation and joint preparation. Advanced runners dive into pyramidal interval sessions to spike their VO2 Max.
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10K Training: Bridging the gap between speed and stamina. Raye balances your week with tempo threshold runs designed to feel "comfortably hard" at an RPE (Rate of Perceived Exertion) of 6 to 7
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Half Marathon: Focusing heavily on structural preparation. Beginner volume builds gradually, peaking at 10 to 12 miles before a two-week exponential taper.
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Marathon: The ultimate test. Raye focuses on fat oxidation and long slow distance, strictly capping peak long runs at 20 miles or exactly 4 hours to prevent unnecessary orthopedic stress.
Cycling and Triathlon Integration
Endurance is not limited to just running. Raye is fully equipped to guide you through the complex world of multisport, effortlessly balancing the physiological demands of swimming, cycling, and running.
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Sprint & Olympic Distance: Raye builds your aerobic capacity across all three sports, introducing weekly "Brick" workouts (e.g., cycling straight into a run) to help you adapt to the heavy leg sensation common in racing.
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Half Ironman (70.3) & Ironman (140.6): For long-course athletes, the primary goal is managing central nervous system fatigue. Raye implements frequent two-a-day training splits and enforces strict Zone 2 pacing on your 4 to 6-hour long bikes to prevent burnout.
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Logistical Flexibility: Raye takes your real-world limitations into account, adjusting your programme based on your access to a swimming pool and whether you prefer to ride indoors on a turbo trainer or outdoors on the road.
Bulletproof Your Body: Prehab & Nutrition
Endurance sports take a toll on the body. To keep you off the physio table, Raye mandates twice-weekly strength and prehab sessions.
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Targeted Mobility: All athletes must complete wall ankle drills, calf raises, planks, and bird-dogs.
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Distance-Specific Strength: Marathon runners receive added single-leg deadlifts for hip stability, alongside eccentric calf and tibialis raises to ward off shin splints.
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Race Nutrition: Raye guides you through the exact science of fueling. For runs over 60 minutes, she will teach you to train your gut to process 30 to 60g of carbohydrates per hour.
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Carb Loading: In race week, you will receive exact protocols, such as targeting 10 to 12g of carbohydrates per kilogram of body weight 48 hours before a marathon.
Habit-Savers: Adapting to the Real World
We know that life rarely goes exactly to plan. Raye employs a strict "2-Day Rule": you can miss one session, but you should never miss two days in a row.
When you are too busy, stressed, or exhausted to tackle your scheduled workout, Raye provides 10 to 15-minute "Habit-Savers" to keep your routine intact. If you have zero time, she will assign "The Identity Vote"—a 10-minute walk just to keep the neurological loop of showing up alive. If you are highly stressed, you will get "The Breathing Anchor"—a short walk focusing on a 3:2 rhythmic breathing pattern to actively lower your cortisol levels.
A Coach in Your Pocket
The best part about Raye is her accessibility. She communicates directly via a chat interface, acting exactly like a real human coach checking in on your progress. If a run feels too hard, just tell her. If you accidentally train on a rest day, she will instantly adjust tomorrow's schedule to balance your physiological load.
With Coach Raye and Sundried, you are never guessing. You have elite sports science, adaptive scheduling, and a relentless cheerleader right in your pocket.
How are you planning to integrate the chat interface onto the Sundried landing page—will it be a floating widget, or embedded directly into the content block?