AI Running Coach
Every runner starts somewhere. Miles gets you further.The AI running coach for your first 5K, your fastest marathon, and every run in between
Plans for 5K, 10K, half marathon and marathon. 7-day free trial of Miles Pro on the annual plan.
Why plans fail
Most training plans assume a perfect week. You have a real one.
A fixed running plan does not know you got sick Tuesday or worked late Thursday. Your week changes, the plan does not, and the guilt starts.
The rigid plan
Week 6, day 3, no exceptions. Miss two runs and the schedule turns into a wall of red. Most people quit the plan, not the running.
The guessing game
How fast should an easy run feel? What does a missed week cost? Without answers, runners go too fast, too soon, and get hurt.
Miles reflows the plan around the week you actually had. Every change has a stated reason, and you see it before you accept it.
Two runs behind by Friday. Saturday still says 12k.
Tempo moved to Friday. Long run adjusted. You approved both.
What’s inside your week
Three surfaces, one week.
Today, in one screen
Open Miles, see the run that fits the runner you are this week.
Today’s session, week-to-date progress, and your vitals. Missed a few runs? Home says so, and offers a lighter rebuild before you ask.
Where you are, where you’re heading
A plan that tells you what’s possible this race.
Phase, adherence, and the pace you’re projected to run on race day, with a confidence read on how sure the engine is. The plan moves around you. Your goal stays.
The last eight weeks, honestly
Activities show how the work is stacking up.
Weekly mileage across the last eight weeks, pace trend across your last ten runs, and a coach note on what the curve is telling you. The signal you need to reshape the next week.
How it works
From first open to race day in four steps
Tell Miles where you are
Pick a goal from 5K to marathon, answer a few questions, and connect Apple Health. The plan starts from your real data.
Get a plan built for you
A week-by-week plan built from your current fitness, not a template. Every session has a purpose, and your projected finish time updates as you train.
Run with live coaching
GPS pace tracking with audio cues when you drift. Intervals, tempo runs and long runs, called out as you go. Treadmill runs count too.
Recover, adapt, repeat
After each run, coach analysis shows what worked and what to change. Miss a run or a whole week and the plan reflows around it. Your goal stays in reach.
What Miles believes
Three promises, kept on every run
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The goal stays yours
When life interrupts training, Miles adjusts the path to race day, not the target. You will see a Halfway Checkpoint or a reshuffled week, never a lowered goal you did not ask for. The projected finish time updates honestly as you train, so trust is built on real numbers, not optimism.
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Every session has a reason
Before you run, Miles tells you what the session is for and how it should feel. No mystery workouts, no junk miles.
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It meets you at step one
Around half of Miles runners are new to running. The plan starts from your actual fitness, with run-walk sessions where they help, and builds at a rate your body can absorb.
Training guides
Answers first, then a plan that does it for you
Practical guides to the questions every runner searches for, and how Miles turns each answer into your next run.
Starting out
First runs, building to 5K
Couch to 5K Training Plan: A Realistic Guide for Absolute Beginners
Why most couch to 5K programs lose people by week 4, and how to build up to 5K without burning out.
How to Start Running When You're Out of Shape
The first four weeks, run-walk intervals, and how slow your first runs should really be.
Training basics
Pace and days per week
What Pace Should a Beginner Run?
Why your easy pace should feel embarrassingly slow, and how to find the right pace for every run type.
How Many Days a Week Should You Run?
Three, four or five days? The honest answer depends on your goal, your history and your recovery.
Coming back
Breaks, layoffs and missed weeks
How to Get Back Into Running After a Break
Restart from where you are now, not where you used to be. A comeback plan for any length of layoff.
Missed a Week of Training? Here's How to Adjust Your Running Plan
What the research says a missed week costs, what to skip, what to keep, and how to rejoin your plan safely.
Race training
Half marathon and marathon
Half Marathon Training Plan for Beginners
What 12 weeks of training actually looks like, week by week, and how to know you're ready for 13.1.
Marathon Training Plan for Beginners
The 16-week build, the long-run progression, and the taper that gets you to the start line fresh.
FAQ
Questions runners ask before downloading
Is Miles a good running app for complete beginners?
Can Miles take me from the couch to a 5K?
What happens if I miss a run or a whole week of training?
How long do I need to train for a half marathon?
How many days a week should I run?
What pace should I run as a beginner?
Does Miles work on a treadmill?
Does Miles connect to Apple Health and heart rate monitors?
Is Miles an AI running coach?
How much does Miles cost?
I used to run years ago. Will the plan meet me where I am now?
Now on the App Store
Start where you are.
The plan takes it from there.
Week one is built from your actual fitness, and it bends around your real weeks instead of breaking. 7-day free trial of Miles Pro on the annual plan.
- Download Miles and set your goal.
- Connect Apple Health and pick your training days.
- Run the week Miles builds for you.