Runger

Your running plan, rewritten when life happens.

Runger builds a training plan for a 5K, 10K, half or full marathon, or just for fitness. It records your runs with intervals and voice cues. When you miss a run, get sick or have a great day, it adjusts the weeks ahead, tells you why, and asks before any big change.

Coming soon to the App StoreFor iPhone. Not available yet.

  • Checked by safety rules
  • Works with Apple Health and Watch
  • No ads

Plan, run, adapt. Then again next week.

Most plans are written once and go stale the first week you're ill. Runger keeps the plan and your real life in step.

Plan

A plan built for you, then checked by rules

Tell Runger your goal, how much you run now and which days suit you. It drafts a week-by-week plan, then checks it against safety rules before you ever see it.

  • Weekly volume grows by no more than 10%.
  • Every fourth week is lighter, so your body can catch up.
  • If a goal looks unrealistic, you get an honest alternative instead of a promise.
Run

Record every run, with intervals and voice cues

Start today's workout and Runger walks you through it: warm-up, each fast segment, recovery and cool-down, with a voice cue when it's time to change pace. Big numbers you can read mid-stride.

  • GPS recording with pace, splits and auto-pause.
  • Runs from Apple Health and Apple Watch are imported too.
  • Rate how it felt in one tap. That shapes the next weeks.
Adapt

When life happens, the plan moves with you

Missed runs, a week off, a cold, a session that felt too hard or too easy: Runger adjusts what comes next. No catching up on missed kilometres. Small tweaks come with a one-line reason. Bigger changes are a question, and nothing changes until you say yes.

You missed two workoutsWe won't make you catch up. Recalculate the rest of the plan?
Plan adjustedA gentler Thursday

You rated Tuesday 4 out of 5, so Thursday's tempo run is now 4.9 km instead of 5.4 km.

Plan adjustedA little more load

That felt easy. Sunday's long run goes from 12 to 12.6 km, and weekly growth stays under 10%.

Already have a plan? Bring it.

Got a plan from a coach, a club or a book? Runger reads it, puts each workout on your calendar, and shows you everything to check before anything is added.

Files

PDF, Word, Excel, CSV or plain text, up to 10 MB.

Photos and scans

Read on Runger's own servers, never sent to an outside service.

Pasted text

"Week 1, Tue: easy 5 km" from an email or chat works fine.

Your plan stays yours

An imported plan never changes on its own. If the load looks risky, Runger warns you.

Your runs are not the product

Runger is a coach, not an ad network. Here is what happens to your data, in plain words.

Read the privacy policy

No ads, no data sales
There are no ads in Runger, and your data isn't sold or shared for advertising.
Only depersonalised text goes to AI
Your name, email and other identifying details are removed before any text reaches a third-party AI model. Your personal data is never sent to one.
Photos stay with us
Photos and scans of plans are read on Runger's own servers, and uploaded files are deleted within 24 hours.
Health data needs your consent
Runger asks separately before reading Apple Health. You can export everything or delete your account at any time.

Questions runners ask first

How does Runger build my plan?

During setup you choose a goal: 5K, 10K, half marathon, marathon, or general fitness. Then you tell Runger how often you run now, a recent result if you have one, and which days you can train.

Runger drafts a week-by-week plan from that, then checks it against safety rules before showing it to you. For example, weekly volume grows by no more than 10%, and every fourth week is a lighter recovery week. If your goal looks too ambitious for the time you have, Runger says so and suggests a safer alternative.

A Runger plan doesn't replace advice from a doctor or coach.

What happens when I miss runs?

Nothing dramatic. You won't be asked to catch up on missed kilometres. When you miss workouts, Runger asks whether you'd like to recalculate the rest of the plan, and only changes it if you agree.

The same goes for a break, an illness or an injury: tell Runger and it eases you back in. After each run you can rate how it felt from 1 to 5. A hard session makes the next one gentler; an easy one adds a little load, within the 10% rule. Every change comes with a short explanation.

Can I import a plan I already have?

Yes. On Home, choose Upload your own plan. You can:

  • upload a file: PDF, Word (DOCX), Excel (XLSX), CSV or TXT, up to 10 MB;
  • take a photo or upload a scan of a printed plan;
  • paste text from an email or chat;
  • or enter workouts one by one.

Runger lays the workouts out on your calendar and marks anything it isn't sure about, so you can check it before adding. Photos and scans are read on Runger's own servers, and uploaded files are deleted within 24 hours. An imported plan never changes on its own; if the load looks too high, Runger warns you.

More questions and support

Coming to iPhone soon.

Coming soon to the App StoreFor iPhone. Not available yet.