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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.

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.

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.

Yes. With your permission, Runger imports runs from Apple Health, including workouts recorded on Apple Watch, and counts them towards your plan. Runger asks for Health access separately, and only reads what you allow.

You can change or withdraw access at any time in the iPhone Settings app, under Privacy & Security → Health → Runger. Recording runs with GPS in Runger works without Health access.

Yes. Choose kilometres or miles in Profile. Distances and paces (min/km or min/mi) switch everywhere in the app, and the two are never mixed on one screen.

In the app, go to Profile → Account → Delete account. Your account is closed straight away and permanently deleted after 30 days. If you sign in during those 30 days, the account is restored.

See Delete your account for what is deleted and how to request deletion by email.

Yes. In the app, go to Profile → Account → Export data. Runger prepares a ZIP file with your profile, plans, workouts, runs and check-ins as JSON, plus your GPS tracks as GPX files, and emails you a download link. The link works for 7 days.