Squadence runs on one mechanic: you set a weekly contract you believe in, your squad sees it,
and the streak survives only if everyone keeps their own. No leaderboards, no pace shaming, no
red anywhere. Here's the whole loop.
Step 01
Start with the finish line.
Choose your distance — 5K to marathon — and your race day. That's everything matching
needs to begin: squads form around runners peaking the same weekend, so when your long
runs get long, so do everyone else's.
5K5 km
10K10 km
Half ✓21.1 km
Full42.2 km
Bergen City Half
Aug 15, 2026 · 43 days out
📅
Runs per week
2 – 5
−3+
One long run
the Sunday effort
Strength sessions
0 – 3
−1+
Step 02
Promise a week you can keep.
Two to five runs. One long run, if your plan calls for it. Strength sessions, if you're
honest about wanting them. It's your contract — Marcus keeping his four runs doesn't
make your three any less kept.
Change it anytime; changes take effect Monday, and your squad sees the update in the
feed. That visibility is the point.
Step 03
Then forget the app exists.
Connect Strava once and every run just appears — photo, route map, pace, and a tick on
your contract, usually before you've finished stretching.
No Strava? Logging a run manually is two taps. The magic is optional; the promise isn't.
Your runs will just appear here ✨
Connect Strava once. Every run syncs with photos and route maps — no manual logging.
Connect Strava
2 of 3
runs done long run to go
💪 Strength 1 of 1 ✓Long run · pending
Step 04
The ring does the talking.
Every qualifying run fills your ring; your squadmates' rings fill alongside yours in the
avatar row. Pending items sit in quiet gray — informative, never alarming.
When your last contracted run lands, the ring closes with a one-second celebration.
Confetti in squad colors. Then everyone gets back to training.
Step 05
Monday morning, the recap.
Every Monday the week rolls over: contracts evaluated, the streak updated, and a recap
delivered — everyone's rings, the most-reacted run of the week, and where the streak
stands.
Screenshot-worthy on purpose. Squads share them. That's allowed.
WEEK 6 · RECAP
The whole squad honored their week 🎉
🔥 6 weeks strong · Bergen City Half in 43 days
S
M
I
T
The fine print
Rules that keep it fair.
A streak is only worth guarding if it can't be gamed and doesn't punish real life. Four
rules handle both.
🛡️
Shields
Two per training block. A missed week consumes one automatically — the recap says "Life
happened — streak safe," and nobody owes anybody an explanation. Out of shields? The
streak resets softly and a new block starts with fresh ones.
⏳
The 48-hour window
Watches die. Wi-Fi drops. Runs synced up to 48 hours after the week closes still count,
and the streak is recomputed — not incremented — so a late Sunday long run can un-consume
a shield or bring a streak back from the dead.
📏
The honesty floor
A 900-meter shuffle to the mailbox doesn't tick a run. Qualifying runs have a minimum,
so a kept contract means what it says — to you and to the four people watching your
ring.
🏅
Long-run attribution
Your longest qualifying run of the week is your long run — automatically. No tagging, no
forgetting to tag, no arguing with a dropdown after 21 kilometers.
Questions
Asked often, answered honestly.
Do I need Strava?
No. Strava makes runs appear automatically with photos and route maps, but manual
logging is two taps. Your contract doesn't care how the run arrives — only that it
happened.
What if everyone's faster than me?
They won't be. Matching keeps squads within one pace band, and pace never appears on a
leaderboard — there are no leaderboards. The only competition is with your own Tuesday
excuses.
What happens if I miss a week?
A shield steps in if you have one — streak safe, kind copy, moving on. If you're out of
shields, the streak resets and a new block begins with fresh shields and zero ceremony.
There is no red screen. We checked.
Can I train with a friend?
Yes. Pair up before matching and you'll be placed in the same squad, guaranteed — or
skip the pool entirely and start a private squad with your own crew.
How big is a squad?
Five to eight runners. Big enough that someone has always just run; small enough that
your missing Tuesday gets noticed.
Can I change my contract mid-block?
Anytime. Changes take effect the following Monday — this week's promise stands, and your
squad sees the change in the feed. Ambition and honesty, both public.
Set a contract you can keep.
Then keep it — with five to eight runners who'll notice you did. Matching takes about a week.