01 / LEGS
10 squats
Sit back as if into a chair. Go only as low as comfortable.
YOUR FIRST MONTH
Small steps.
Small steps.
Big progress.
Three gentle sessions each week. No pace targets, no pressure. Just show up.
YOUR JOURNEY
Building a habit
0/12
One session at a time.
Your 4-week plan
3 runs per weekSlower than you think.
You should be able to say a short sentence while jogging. Repeat any week that feels too hard.
ON NON-RUNNING DAYS
Go for an easy walk
20–30 minutes is plenty.
YOUR GUIDED SESSION
One interval
at a time.
Walk when it says walk, jog gently when it says jog.
READY WHEN YOU ARE
👟
05:005-minute warm-up00:00 elapsed26:00 left
🎉 You did it!
Nice work. You can finish while feeling like you had a little more in the tank.
During your run
Keep this screen open during the run. Audio and timers in the background depend on your browser and Android settings.
Already did this run?
Mark it complete without using the timer.
TWICE A WEEK
Get stronger
as you go.
Just three simple exercises. Do the whole circuit twice.
2 rounds · 3 exercisesRest between exercises whenever you need.
02 / CALVES
10 calf raises
Rise slowly onto your toes, then lower your heels.
03 / GLUTES
10 glute bridges
Lie on your back, knees bent. Lift your hips and lower slowly.
THIS WEEK
Week 1 strength
Complete both rounds, then tick a session.
Rest days count, too.
Enjoy easy walking or take a full rest day between runs.
LOOK HOW FAR YOU'VE COME
Every run
counts.
Your progress stays on this device. Export a backup whenever you like.
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0walks logged
0strength sessions
Your four weeks
Recent activity
Your data
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One important rule
Stop if you feel chest pain, faintness or unusual breathlessness. Don't run through sharp pain. If you have a heart or other medical condition that might affect exercise, get individual medical advice before starting.