Adaptive running training
Training that moves with you
ALLUNGO builds your running plan around your fitness, your training and the event you’re racing.
Target event
Choose what you’re training for
- 5K
- 10K
- 15K
- Half Marathon
- Marathon
- HYROX
ALLUNGO builds the running plan toward it — including the running behind a HYROX.
How it works
Built to adapt
ALLUNGO uses your training history, execution and fitness evidence to keep your plan moving with you.
- 01
Learn
Your goal, your history, and the days you can actually run.
Your inputs
- Goal
- Marathon
- Race day
- 12 weeks
- Runs per week
- 5
- Current threshold
- 4:42/km
- 02
Adapt
Sleep, recovery, and the sessions you actually did.
Signals today
- Sleepbelow baseline
- HRV−14%
- Resting HRsteady
- Last 7 days5 of 5 run
- 03
Coach
One workout, a target pace, and why it is there.
Today
Easy 35 min
5:28–5:45/km
Your quality session moved to Saturday. Today stays aerobic so Thursday counts for something.
Why this changed
Your plan is built and adapted by the app itself. The optional AI coach reads it and explains it — it does not write it.
Audio guidance
Your pace.
In your ears.
ALLUNGO calls the intervals, the transitions and the pace corrections through your headphones, straight from the Watch. It gives you the target and what you are actually running, so a correction is a number rather than a nudge. Your wrist stays down.
- Start“3. 2. 1. Go. Start your run.”
- Warm-up“Warm-up done. Body’s ready.”
- Interval“Interval three of six — 800 metres at 4:38 per kilometre. Go!”
- Too quick“Ease back a touch — you’re a bit quick. Target 4:38, you’re at 4:29.”
- Rep ends“Ease down.”
- Halfway“Halfway! You’re doing brilliantly.”
It tells you the one thing you need, then goes quiet. There is nothing to ask it and nothing to answer. It keeps several phrasings for each moment, so a long session does not turn into the same sentence on a loop, and you choose the voice on the Watch. Voice guidance is on by default and switches off there too.
Today's workout
Every workout has a purpose
What to run, how hard, and why it is in your week.
Tempo — 20 min at threshold
Target 4:42/km
Comfortably hard, held
- Warm-up12 min easy
- Threshold20 min · 4:42/km
- Cool-down9 min easy
The target pace applies to the threshold block. The warm-up and the cool-down have their own.
A preview of the app’s session screen.
During the run
The track counts you down
In a session with structure, what you need mid-rep is the time left and what is coming. ALLUNGO puts both inside the mark — the runner travels the track as the recovery runs out.
The same countdown reaches your wrist, where a glance costs nothing. You get the seconds left and the rep after it, and nothing you have to read.
You do not need the phone with you. The Watch records the run on its own, and the plan and the session are already on it.
On the phone the whole session is one bar — warm-up, every rep, cool-down — so you can see how much of the work is behind you rather than counting reps in your head.
Pace, heart rate, zone and cadence sit underneath, and the session ends with a read on how it actually went.
Load
Above baseline · 68 km in 7 days
Recovery
On 4 of 6 signals
Sleep
In line with your average
Ready to train
Your recent training and recovery signals look consistent with your baseline. Recent running is above your four-week baseline. Today’s session stands as written.
Updated 6:58 AM · Apple Health
Last night · Apple Health
Readiness
See the whole picture
Training load.
Recovery.
Sleep.
Context for today’s training, without pretending one number knows everything.
ALLUNGO reads recovery data. It is not a medical device and diagnoses nothing.
The week
Know what’s next
Every session, every week, one clear plan.
Week 9 of 16 · Marathon block
3 of 6 runs done
Thursday
Tempo 20 min
Today · about 41 min
4:42/km at threshold
The week's second quality session. Twelve minutes easy either side of the work.
Select a day. Example week.
Light or dark. Same plan.
When the plan changes
Nothing moves without a reason
Every change is recorded, explained, and yours to undo.
Plan change · 10 September
Thursday
35 min easy
About 6.4 km · 5:28–5:45/km
Why
Sleep was below baseline and HRV dropped 14%. Your quality session moved to Saturday.
An example of a recorded plan change. Figures are illustrative.
On a good morning
Some days you have more in you
When your body is genuinely ready, ALLUNGO offers to bring your next hard session forward — and shows you the three readings it decided on.
- HRV
- 11% above your usual
- Resting heart rate
- Under your usual
- Sleep
- A full night
Everything is measured against your own baseline, not a population average — a resting heart rate of 50 means nothing until it is read against the 52 that is normal for you.
Nothing is swapped without you. You take it or you leave it, and the rest of your week stays where it is.
The plan never gets harder on its own during a taper or race week, or once you have told the coach you are injured, ill or run down.
The optional coach
A second opinion, on request
Turn it on and a coach reads your last fortnight — recovery, the runs you actually did, and the plan ahead — then writes you a short read on the day, and on how a run went.
What it sees
- Your first name
- Your last 14 days of heart rate variability, resting heart rate and sleep
- Your recent runs — date, distance, duration, pace, average heart rate
- Your training plan, race goal and race date
- Anything you type to it
What it never sees
- Your surname
- Your email
- Your location
- Your GPS routes
It does not write your plan. Your plan is built by the app itself, on your phone, and adapts to what you run and how you recover. The coach reads that work and explains it — and where it thinks this week should change, it proposes the change for you to accept or ignore.
It is not a conversation. There is no chat to keep up with and no voice to talk to. You get a short written read, a couple of times a day at most, and you can tell it if you are injured, ill or travelling.
It is off until you turn it on. You are asked once, on the screen shown here, and nothing is sent before you agree. Turn it off and it stops immediately — your plan, your readiness and your post-run summary all carry on without it.
Reads are generated by Claude, from Anthropic, through ALLUNGO’s own server. What that server keeps, and for how long.
The coach reads training, not health. It is not a medical device and nothing it writes is medical advice.
Results
See the work turning into fitness
Four questions worth asking of a training block.
Twelve weeks
of evidence
Peak week. Every fourth backs off.
Prescribed runs completed.
An estimate, not a prediction.
Short-term above long-term is a build.
Example block. Figures are illustrative.
Your next run is already getting smarter
Tell ALLUNGO where you want to go.
In development for iPhone and Apple Watch. The beta link will appear here.