How the plan works
Run takes you from walking to running 5K or 10K on a ladder of 19 levels. You run 2 or 3 times a week, tell the app how each run felt, and it decides when you are ready for the next level.
The ladder
Every level is a workout of running and walking intervals. Level 1 is 1 minute running, 2 minutes walking, repeated up to 7 times. The running gets longer and the walking shorter until level 11, the first run with no walking at all: 20 minutes. Level 12, 25 minutes non-stop, is the 5K goal. Level 19, 60 minutes non-stop, is the 10K goal.
| Level | Workout |
|---|---|
| 1 | Run 1 min, walk 2 min × 7 |
| 2 | Run 2 min, walk 2 min × 6 |
| 3 | Run 3 min, walk 2 min × 6 |
| 4 | Run 4 min, walk 2 min × 5 |
| 5 | Run 5 min, walk 2 min × 4 |
| 6 | Run 5 min, walk 1 min × 5 |
| 7 | Run 8 min, walk 2 min × 3 |
| 8 | Run 10 min, walk 1 min × 3 |
| 9 | Run 12 min, walk 1 min × 3 |
| 10 | Run 15 min, walk 1 min × 2 |
| 11 | Run 20 min non-stop |
| 12 | Run 25 min non-stop |
| 13 | Run 30 min non-stop |
| 14 | Run 35 min non-stop |
| 15 | Run 40 min non-stop |
| 16 | Run 45 min non-stop |
| 17 | Run 50 min non-stop |
| 18 | Run 55 min non-stop |
| 19 | Run 60 min non-stop |
| Level | Run | Walk | Repeats |
|---|---|---|---|
| 1 | 1 min | 2 min | 4–8 |
| 2 | 2 min | 2 min | 3–7 |
| 3 | 3 min | 2 min | 3–7 |
| 4 | 4 min | 2 min | 3–6 |
| 5 | 5 min | 2 min | 2–5 |
| 6 | 5 min | 1 min | 2–6 |
| 7 | 8 min | 2 min | 2–4 |
| 8 | 10 min | 1 min | 2–4 |
| 9 | 12 min | 1 min | 1–4 |
| 10 | 15 min | 1 min | 1–3 |
| 11 | 20 min | none | non-stop |
| 12 · 5K | 25 min | none | non-stop |
| 13 | 30 min | none | non-stop |
| 14 | 35 min | none | non-stop |
| 15 | 40 min | none | non-stop |
| 16 | 45 min | none | non-stop |
| 17 | 50 min | none | non-stop |
| 18 | 55 min | none | non-stop |
| 19 · 10K | 60 min | none | non-stop |
Where you start
When you create a plan, Run asks what you can do today and starts you on the matching level:
- I can walk 30 minutes without problems: level 1
- I can run 1–5 minutes non-stop: level 3
- I can run 10 minutes non-stop: level 6
- I can run 20+ minutes non-stop: level 8
A past injury or being over 50 starts you one level lower and climbs more gently. If you can already run more than 70 minutes, or you are training for a marathon, Run gives you tracking only: the plan is made for beginners.
A week of runs
Each week has 2 or 3 runs, with rest days in between. Every run starts with a 5-minute brisk walk and ends with a 5-minute walk, and the voice coach tells you when to switch. Here is a typical week at level 4:
- Easy RunRun 3 min, walk 2 min × 6One level below yours: easy on purpose.
- Recovery RunRun 2 min, walk 2 min × 6Two levels below: short and gentle.
- Challenge RunRun 4 min, walk 2 min × 6Your level, one more interval: the step forward.
How it adapts
After each run, rate how tired you feel from 1 to 10. At the end of the week, rate any pain from 1 to 10. Then:
- A run felt very hard (8 or more): your next run is lighter straight away.
- Pain of 6 or more: next week is easier, with fewer intervals.
- A tiring week (average 7 or more): you repeat the level.
- A good week: you move up a level, after one to three good weeks depending on your age and history.
- An easy week (tiredness 4 or less, pain 2 or less): you can jump two levels.
When you reach your goal, you get 2 weeks to hold it. Then Run offers the next goal: from 5K to 10K. Take a break of 2 to 8 weeks and you come back a few levels lower; after more than 2 months, Run suggests a fresh plan.
These are the app’s default rules. Run tunes them over time as it learns what works for its runners.
Why it works this way
Why walk/run intervals?
Short runs with walking breaks let your heart, lungs, muscles and joints get used to running a little at a time. You finish each run feeling you could do more, which is what keeps beginners going. The walking breaks shrink as you climb the levels, until they disappear at level 11.
Why does Run ask how tired I am?
Because a fixed schedule can’t know you slept badly or had a long week. Your answer (1 to 10) after each run is how the plan knows when to move on and when to wait.
Why does Run ask about pain at the end of the week?
Soreness is normal; pain that sticks around is a sign to slow down. If you report a lot of pain, the next week is easier. If pain keeps coming back, stop and talk to a doctor or physiotherapist.
Can I go faster than the plan?
The plan already moves you up two levels at a time when runs feel easy and nothing hurts. Jumping ahead on your own is the most common way beginners get hurt, so Run keeps the pace for you.
How fast should I run?
Slowly: at a pace where you could still talk in short sentences. Run plans in minutes, not kilometres, so a slow pace is never “behind”.