Training plans
Pick a distance. The app picks the work.
Every plan uses the same building blocks: easy, tempo, intervals and a long run, plus rest. You choose how many days and which weekday is long.
Zero to 5K
No 5K time required. Ability tier sets the walk/run mix. You train by time first — with optional 2K, 3K, 4K tries — and finish on a 5K Day with run chunks and walk breaks, not a race.
See example week5K plans
A 16-week build from your current 5K, or a race plan that scales to your date with a 1–2 week taper. Peak weeks sit around 32 km.
See example week10K plans
Same session mix as 5K, with more volume. Peak weeks around 45 km. A 16-week build from your current 5K, or a race plan that locks to your date with a real taper.
See example weekHalf marathon
Peak weeks around 60 km. Long runs teach fuelling past 75 minutes. Race plans scale to your date; anything under 6 weeks still builds, with a tight-timeline note.
See example weekMarathon
Peak weeks around 80 km. Extra time before race day goes into base, not last-minute heroics. Tight timelines still build — with a warning.
See example weekWhat every plan includes
The same session types, with paces from your current 5K once you have one.
Conversational effort. If you cannot speak a sentence, slow down. Most of your weekly miles live here.
Comfortably hard — about 8–10% slower than 5K pace. Tall posture, relaxed shoulders.
Fast but controlled 400m reps at or slightly quicker than 5K pace, with jog recoveries.
Easy endurance on your chosen day. Fuel if you will be out longer than 75 minutes.
Build your plan in the app.
Plans, sessions, live tracking, race predictions — on your phone and watch. Available on iPhone and Android.