12-Week Build · Non-Runner → 1 Mile

Couch→ Mile

Build time on your feet first. Speed comes after the distance is automatic.

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Complete
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Best Mile
Phase 1 · Build the Distance
Phase 2 · Make it Respectable
Pace check
Every running segment should be slow enough to talk in full sentences. It will feel too easy. That's exactly right — it's how your shins and tendons adapt without revolting.
Respectable targets
Sub-10:00 is a solid first mile · sub-8:00 is genuinely fit · sub-7:00 is strong. Tap any session to run it guided.
Guided Timer

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Week 1
Ready
00:00
SEG 01 / 01
0:00/0:00
Mile Log
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Best Mile
No miles logged yet
Log a Mile
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Pace Trend

Lower is faster

History