A plan that fits your week
Pick a goal: start running, return to running, build consistency or improve your 5K. Choose two to four days and the time you have. You get an easy run-walk start and a 12-week direction, built on minutes, not mileage.
How it works
Plan, run, tell, adjust.
Training dose is not training response. RUN12 keeps what was planned, what you actually did, how it felt straight after and how you felt the next day as separate things, and plans the next session from all of them.
Run with Apple Watch
Send today's session to the Workout app on Apple Watch, or run it with RUN12 Coach on the watch for spoken cues and quick check-ins from the Digital Crown. No watch? Log the run by hand.
Tell it how it felt
After the run, rate your effort and note any pain in about twenty seconds. The next morning, a short check-in asks how you feel now. Unanswered questions stay unknown, never assumed fine.
See why it changed
When the plan holds, progresses or eases off, the Why? sheet shows the evidence it used, where each piece came from, what was missing and the rule that decided.
Safety first
Safety rules run before training rules.
Before every session, RUN12 asks about pain, walking, fatigue and illness, and applies fixed safety rules in a fixed order. A good heart-rate reading never overrides a symptom you report.
Training guidance, not medical advice. RUN12 does not diagnose, does not predict injury and never clears you to run after a symptom. If something worries you, see a clinician. In an emergency, call your local emergency number.
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Pain while walking means no running. The plan switches to rest or comfortable non-impact activity until walking is easy again.
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Some answers point you to a clinician. Pain in one spot on a bone, pain at night or at rest, or pain that keeps getting worse pauses running and suggests getting it checked.
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Missing answers are not good news. Without a recent check-in, RUN12 holds steady instead of progressing, and an earlier concern is never cleared just because nothing new came in.
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During a run, it only ever makes things easier. RUN12 Coach can lengthen a walk or shorten a run when you say it's hard, and ends the session if you say something hurts.
Privacy
Your data stays on your iPhone.
There is no account and no RUN12 server. Your plan, check-ins and decisions are stored on your iPhone and only leave it when you share an export yourself.
No account, no tracking
No sign-up, no ads, no analytics and no third-party code in the app. Nothing about you is sold or shared.
Apple Health on your terms
RUN12 reads only the types you allow, to import your runs and add context. It writes runs you record with RUN12 Coach and, if you turn it on, your own effort rating.
Export or delete anytime
Profile → Your data exports everything as a file you control, or deletes it all from your iPhone in one step.