Running and cardio
Running plans from your first 5K to 100 miles.
Pick a goal and Rep Labs builds the weeks, paced off your fitness. Every session is guided segment by segment, with GPS outdoors and a voice coach over your music.
iPhone and Apple Watch · GPS runs are free
Plans
Every distance, one coach.
Start with a habit, or with a race on the calendar.
General fitness
No race on the calendar. Build a consistent running habit, starting from run/walk if you need to.
5K and 10K
From couch to 5K, then on to 10K, with easy runs, tempo runs and intervals in the right mix.
Half marathon and marathon
Long runs that build week by week, paced off your fitness rather than a guess.
50K and 50 miles
Ultra plans with back-to-back long runs on the weekend, and recovery that scales with your time on your feet.
100K and 100 miles
For the longest days: fuel and drink reminders while you run, and spoken splits so you never have to look at your phone.
Machines and walking
Incline walks, treadmill, bike, rower, StairMaster and HIIT, guided the same way.
On the run
Guided, segment by segment.
- GPS pace outdoors, trail-aware, with an elevation counter.
- A voice coach over your music, with spoken splits and interval calls.
- Intervals on your Lock Screen and in the Dynamic Island.
- Heart rate from Apple Watch for cardio sessions.
- Already ran? Log it after the fact, or add it from Apple Health as the session you planned.
- Edit time, distance or pace anywhere, and pace PRs from a mile up.
Lift and run
One plan for both.
Separate running and lifting apps can't see each other. In Rep Labs they share one plan, so you never get an intense run and a leg day on the same day, and hard days come with recovery yoga.
Strength training →
From the guides
Run further, with the research.
FAQ
Running questions.
Does Rep Labs have a couch to 5K plan?
Yes. Run/walk progressions take you from couch to 5K, and the plans go on to 10K, half marathon and marathon, all paced off your fitness.
Can Rep Labs train me for an ultramarathon?
Yes. There are plans for 50K, 50 miles, 100K and 100 miles, with back-to-back long runs, fuel and drink reminders, and spoken splits while you run.
Does it work with my running watch?
Runs recorded by other apps, such as Garmin, WHOOP, Oura or Strava, reach Rep Labs through Apple Health and count toward your week. You can also add a run from Health as the session you had planned.
Can I lift and run in the same plan?
Yes. Lifting and running share one plan, so you never get an intense run and a leg day on the same day.
Your whole week of training, in one app.
Free on the App Store for iPhone and Apple Watch. Android is coming soon to Google Play.