Your coach plans each week from the runs you actually did and how your body felt. For beginners and regulars, with a race or without.
No card needed. Then $9.99 a month or $59.99 a year.
The working coach, on a sample runner’s first week. Change how the week went and watch next week follow.
Sample runner
An Apple Health or Garmin export, or FIT, GPX and TCX files.
Importing is switched off on this page.
Coach
You completed last week, so this week builds to about 165 minutes. From this week you get two hard sessions instead of one. Two a week help you keep getting faster; keep your other runs easy.
Every run, total and sentence in the window is the coach’s real output for this sample runner.The coach’s real output for a sample runner. Yours starts from your own answers.
Pick yours. The road below redraws as that plan, and the coach above switches to its first week.
Half marathon in 14 weeks: four runs a week, on the days you choose. This sample runner runs about 2 h 30 min a week now.
No card needed. Then $9.99 a month or $59.99 a year.
Week 12 h 32 min
Coach: This first week matches what you're running now, so your body can settle in.
A sample runner’s plan, straight from the coach. Yours is built from your goal, the days you choose and what you run now.
A fixed plan assumes every week goes to plan, so the first missed run puts you behind. Here, you answer one question on Sunday and next week is planned from the runs you actually did and how your body felt.
Skip the hard run. Say you’re tired. Mention a niggle. Next week changes, and the plan carries on.
No card needed. Then $9.99 a month or $59.99 a year.
If week 1 goes like this
Week 22 h 44 min+12 min
You completed last week, so this week builds to about 165 minutes. From this week you get two hard sessions instead of one. Two a week help you keep getting faster; keep your other runs easy.
Week 22 h 32 minsame as week 1
You completed about 69% of last week. We'll repeat the same level rather than add more.
Week 22 h 32 minsame as week 1
Last week felt hard, so we're holding steady and swapping hard sessions for relaxed strides.
The coach’s own words, for the plan above.
Coach
You completed last week, so this week builds to about 165 minutes. From this week you get two hard sessions instead of one. Two a week help you keep getting faster; keep your other runs easy.
On the morning of each run you get an email with the whole session. When you’re back, tap Done in the app. Forgot? When you run two days in a row, the next morning’s email asks about it, and Sunday’s check-in catches the rest.
Wear a watch anyway? Import an Apple Health or Garmin export, or FIT, GPX and TCX files.
Today: Long run, 9 km
Today’s runLong run, 9 km
Your longest run of the week builds endurance. Time on your feet matters more than pace.
Yesterday
Did you run yesterday’s easy run?
You get this email on run days. You can turn it off in Settings.
Choose Start running and your first weeks are run/walk: short, easy running blocks with a walk between each. This is the whole first session. When a stage feels comfortable you move on. When it doesn’t, you repeat it.
$59.99a year
Billed once a year. Save 50% on monthly.Billed once a year. Saves 50%.
No card needed. Then $9.99 a month or $59.99 a year.
If you don’t subscribe, nothing is charged.
Your coach stops: no new weeks, logging, check-ins or reminders. We never asked for a card, so nothing is charged.
You keep:
A fixed plan leaves you behind the moment you miss a run. Here, each week is planned from the runs you actually did, so there is nothing to catch up on.
Your plan starts from what you run now, and your paces come from a recent race, your usual easy pace or a 5K time trial. If you don't run yet, choose Start running: run/walk until you can run 30 minutes without stopping.
You don't need one. Log each run with one tap. If you do record your runs, import your Apple Health or Garmin export, or FIT, GPX and TCX files. There is no automatic sync.
You choose your running days. In a busy week you can move a run, skip one with a reason or ask for an easier week, and your coach replans.
Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged.
Yes, any time, from your subscription page. Your coach keeps going until the end of your current billing period, and you can download or delete your data any time.
Your first week matches what you run now. After that, every week is planned from the one before.
No card needed. Then $9.99 a month or $59.99 a year.