Multi-week training plans for 5K, 10K, half, marathon — and Beginner Mile if you're new. Set a race date and the plan builds backward from it. Skip the date and it structures the running you're already doing. Both adapt as you go.
Download on the App Store
Sync your runs and RunNerd starts from what it can see — the weeks you've logged, your weekly mileage, your longest run — then recommends plans built from that: structure the week you already run, build toward a half, add a couple of harder sessions. If you're new to running, the recommendations start with walk-run. Adjust any of it before the plan is built.
Have a race date? Tell RunNerd and the plan is built backward from it, structured around four training phases with pace zones set to your goal. Each phase has a job: Foundation builds your aerobic base, Build adds intensity, Peak hits your race-specific work, Taper protects what you've built.
Your plan adapts as you go. Open any week and adjust it directly — your run days, the type of each run, the mileage. Or tell the coach what changed and let it reshape things for you. Pause when life takes over; finish a race and roll into recovery. You don't have to follow the plan perfectly. It follows you.
Need a step back? Pause your plan for one to six weeks — your call. The coach goes silent: no nudges, no "just keep going." A few days before your pause ends, you'll get one heads-up that you can come back. When you do, the coach reshapes your first week so you ease in instead of slamming into where you left off.
On race day, RunNerd doesn't quietly disappear. The coach previews your race — pace targets, a strategy by mile, weather notes if conditions matter. Once you've crossed the finish, you get a recap conversation with your coach about the weeks behind you. Your plan already includes a recovery week after race day — easy walks, lots of rest, no pressure. And a few days after that, the coach asks: what's next?
Beginner Mile is a structured walk-run plan that meets you exactly where you are. Six weeks of progressively longer running intervals — finishing with your first continuous mile.
See Beginner Mile
Move your long run to Saturday. Drop Tuesday's tempo. Bump next week's mileage down because work blew up. Open any week and adjust it directly — your run days, the type of each run, the mileage — and see exactly what changes before it's applied. No restarting, no rebuilding from scratch.
Each scheduled run carries context — why it's an easy day, what zones to hold, how it sets up tomorrow. Tap into any workout and the coach explains what it's for.
The plan and the coach are the same coach. They just know which question you're asking.
Free to download. Works however you run — a watch or just your phone, through Apple Health.
Download on the App Store