From first quiz to first run in under five minutes.

We ask 14 questions covering your fitness level, schedule, sleep quality, stress, past injuries, motivation, and running surface. No fitness test required. No pace benchmarks. Just an honest conversation about where you are.

• Goal selection: Start running, get back into it, stay healthy, improve, or recover from injury
• Schedule: Days per week and preferred time of day
• Body: Height, weight, and any health concerns
• Lifestyle: Sleep quality, daily stress, and activity level
• Experience: Never ran, tried but quit, used to run, or currently running

Our AI coach builds a personalized training plan from your profile. It selects the right plan type, calibrates starting intensity, and schedules workouts around your availability. Every plan includes rest days, strength sessions, and recovery weeks by design.

• Plan types: Walk to Run, Couch to 5K, Consistent Runner, or Return to Running
• Coach review: Human coaches approve weekly plans before you see them
• Weather-aware: Your location informs scheduling recommendations

Open the app and see one clear card: what to do, how long, and how hard. Tap Let's Go and a 3-minute guided warm-up begins. Then audio cues walk you through each interval — walk, jog, recover — without you touching your phone.

• Effort-based pacing: The Talk Test, not pace numbers, in early weeks
• GPS tracking: Route, distance, and time recorded automatically
• Auto-pause: Stops at traffic lights without you thinking about it

After every run, we ask two things: How did that feel? And any discomfort? This data feeds the adaptive engine. Be honest — there are no wrong answers. Your plan adjusts based on what you report, not what we assume.

• Effort rating: Five levels from Very Easy to Very Hard
• Body check-in: Tap sore areas on a simple silhouette
• Notes: Optional free-text for anything else your coach should know

Every Sunday, your plan recalibrates. Completed every run and felt good? We progress gently. Struggled? We hold. In pain? We regress. Missed most of the week? We rebuild. The plan breathes with you — never rigid, always kind.

• Progress: +10% load when completion ≥ 80% and effort ≤ 3/5
• Hold: Maintain current load when completion ≥ 60% and effort 3-4/5
• Regress: -15% load when completion < 60% or effort ≥ 4/5 consistently
• Pause: Full rest protocol when pain is reported 3+ times in the same area

Your human coach sees every run, every check-in, and every adaptation. They approve your weekly plan, add specific instructions (e.g., Keep jog intervals under 90 seconds until knee pain resolves), and generate AI-powered summaries that highlight trends, risks, and next steps.

• Weekly plan approval: Coaches review and approve before you see workouts
• Active instructions: Directives that the AI respects when adapting your plan
• AI summaries: Automatic briefs with highlights, concerns, and recommendations