Home changes throughout your day and based on what you have planned.
Before you head out, check the weather and get coaching prep to set up your run.
After your run, check out your latest stats and any new insights from your trends.
Rest day? Get prepped for your next run and dig into coaching or the science.
From run/walk intervals to long-run efforts, the guided runs and recaps change through the week.
Fifteen weeks across Foundation, Build, Deload and Peak — then down into the days.
Every week has a job — and a phase that says why.
Down to the day, with targets for each run.
Volume and intensity climb, then cut back to absorb it.
Track each segment, and get pace cues for each mile and rep to get the most out of each workout.
Know the workout — every segment and target in plain language, before you tie your shoes.
Know when to work, when to rest — the ring tracks the segment, reps fill in, and cues call your pace.
Hear how it went — every rep scored against target, plus a spoken debrief for the walk home.
RunNerd reads across every run you've logged — pace against heart rate, zone discipline, cadence drift — and tells you what the data says together.
Ask anything. The answers come back grounded in your own data — your last run, your last week, your injury history.
A 5-10 minute dynamic warm-up before running lowers injury risk more than static stretching cold muscles.
Easing into your first 10K for 2–3 km, then locking into pace, beats a fast start almost every time.
Walk-run intervals that lengthen weekly build continuous running faster and with fewer setbacks than pushing straight into miles.
Free to download. iOS only. However your runs reach Apple Health — a watch, your phone, or an app like Nike Run Club, COROS, or Garmin — RunNerd coaches them.