Your start. Your pace.

Begin with what you know.

Choose the starting point that fits your experience rather than guessing a training label. Your goal describes what you want to work toward; your coaching stage describes your current focus. These are separate from how you feel today. Missing workout history does not automatically make someone a beginner or prove they took a break.

• Tell the app about recent comfortable running or walking.
• Choose available days before filling the week.
• Use the free starter, or build a small week yourself.

Understand the session before you start.

Open the full-page guide to see the purpose, duration and steps. The beginner programme uses running and walking rather than assuming every session is a continuous run. Supported timed workouts guide the stages. Treat the session as a plan to review: recent comfort, symptoms, recovery and the conditions outside still matter.

Give the plan the context only you know.

A quick check-in can record energy, sleep, stress or soreness. The body map helps when you can point to a location more easily than name it. Your Coaching adds short explanations and optional recent-training notes. Leave uncertain information unknown instead of inventing a number. A recorded check-in does not automatically call AI or rewrite the week.

Build a routine that survives a missed day.

Mark a session Done or Missed, add a reason if useful and make a manual change without using AI allowance. A busy day is not proof of poor fitness. Focus on the work you actually did rather than treating a saved plan as completed training. Journey can help you review consistency over time; there is no promised finish date or guaranteed race result.