Sign up and start running

Set up your first plan

Open Runese. The first screen asks for your main goal. For a first plan, choose Start Running — couch to a confident 5K in eight weeks. You do not need a 5K time.

1. 1

   Rate your running ability

   This sets the walk/run mix. Be honest — it is easier to step up later than to start too hard.

   • Beginner — you cannot run continuously yet, or you are back after a long break.
   • Intermediate — you can run some distance comfortably without stopping.
   • Advanced — you are already happy with intervals, longer runs and targeting paces.
2. 2

   Choose how many days you will run

   Pick 2–6 days per week. Rest days are part of the plan — they are when you get stronger. Turn on Parkrun? if you want a 5K Parkrun locked to every Saturday.

   A number you can keep beats a heroic week you skip.

3. 3

   Pick the weekdays

   Runese places sessions only on the days you select. Saturday stays Parkrun if you opted in. You will not pick a long-run day on Start Running — the week is walk/run throughout.

4. 4

   Choose a start date

   Today is recommended. Tomorrow, next Monday, or a custom date also work. Then tap Generate plan.

Create your account

After you generate, Runese asks you to save the plan. Already have an account? On the goal screen, tap Already have an account? Sign in.

1. 1

   Email a code, or Sign in with Apple

   Enter your name and email. We send a 6-digit code. Or use Sign in with Apple. Optional: paste a friend or promo invite code — a successful referral gives you both 14 days of Pro.

2. 2

   Connect Apple Health

   Allow Health so runs and steps pair to the plan, and Watch workouts can come back to Runese. On the next Health screen tap Turn On All, then Allow. You can skip and do this later in Profile.

3. 3

   Turn on notifications (optional)

   We ping you at 7:30 on training mornings, and when a new run lands in Health. Change this later in Profile → Notifications.

After the plan lands

Your weeks appear on the Plan tab. Start Running uses timed walk/run blocks — there is no pace target to chase. Optional 2K, 3K and 4K try days sit in the later weeks, then a 5K Day with run chunks and walk breaks, not a race.