Coached Run vs First Gear

A running coach in your ear. Live. Over your own music or podcast. Coached Run guides you through the session by voice, so you can put the phone in your pocket and just run. The coach calls out what is happening, when each block starts and ends, when to push and when to ease off, and how far you have come. DYNAMIC SESSIONS, BUILT AUTOMATICALLY Pick a session type and duration between 20 and 60 minutes. The app composes it on the fly, tailored to your choice. Session types: - Easy runs - Long reps (6 minutes) - Medium reps (3 minutes) - Short reps (1 minute) - 30/30 intervals - Pyramid - Ladder - Fartlek (variable intervals called live by the coach) OUTDOORS OR TREADMILL, BY TIME OR BY DISTANCE The coach knows where you are. Outdoors you get splits every kilometre and a halfway turnaround. Reps run in minutes or in metres, from 400 up to 1,600, with mile equivalents if you prefer them. BUILD YOUR OWN SESSION If none of the ones the app brings suits you, My plan lets you pick the warm-up, how long each rep lasts, how many of them, the rest in between and the cool-down. Give it a name and it sits in Your plans, ready to run again. PICK YOUR COACH There are six, each with a voice and a way of talking to you. In English you run with Sarah, who is steady and to the point, with Mike, who is loud and locked in, or with Iris, the warmest of the three and the one to start with. In Spanish there are Diego, María and Luis. The free version gives you the coach for your language and full access opens all of them. THE COACH SEES YOUR HEART RATE If you wear an Apple Watch or any Bluetooth heart rate monitor, the coach uses it while you run. It tells you when you are above or below what the rep asks for, when you are not recovering between reps and, at the end, how many beats you dropped in that first minute. ON YOUR APPLE WATCH Carry the session on your wrist. You see the block you are in, what is left of it and your heart rate, and from there you pause, skip a block or finish without taking the phone out. The watch records the workout into Apple Health with its heart rate, calories and distance. TRACK YOUR FITNESS There is a twelve-minute test with no fast running in it. Repeat it every six weeks and see where you stand. The app also gives you a fitness score from 0 to 100 that puts together how much you run, how often you go out, how far your heart rate drops when you stop and where it sits at rest. It is calibrated against what someone genuinely fit runs, so climbing takes work, and you can open it to see what it is made of and what to move to improve it. If you use Apple Health, the app also looks at how you slept before suggesting today's session. WARM UP AND STRETCH Seven minutes of active warm up before you run and seven minutes of stretching afterwards, guided by voice and with an illustration for every exercise. OVER YOUR OWN MUSIC OR PODCAST The coach lowers the volume of your music the second before speaking, then hands it right back. Your Spotify playlist or podcast never stops. Compatible with Spotify (free and Premium) and any other audio playing on your device. ALONGSIDE WHAT YOU ALREADY USE You do not have to drop your running app. Coached Run keeps its own history and charts, and adds a coach in your ear on top of everything you already have. PRIVACY No account. No analytics. No tracking. Every voice clip and every session runs entirely on your iPhone. What the app reads from Apple Health stays on the phone, and so do your Spotify login and your location data if you run by distance. REQUIREMENTS iOS 16 or later. iPhone. Headphones recommended. The download is free and comes with 3 full sessions to try. After that, a single payment unlocks everything, with no subscription.

Starting running, or starting again? First Gear guides easy jogs and walking breaks using your live heart rate. Your Apple Watch speaks the cues, so your phone can stay home. ON THE WAY TO A FIRST 5K Most beginner 5K plans run on a stopwatch: jog for 60 seconds whether your body is ready or not. First Gear listens to your heart instead, so the easy effort that builds toward a 5K never turns into a slog, and a hard day gets more room to walk instead of a failed workout. Your coach calls out each mile or kilometer as you pass it. A ROUTINE YOU CAN KEEP Most sessions aim for 20 minutes. Start with three days a week, with room to walk whenever you need to. Six stages shape your coaching range while keeping the same usual session length. Qualifying sessions can offer the next stage. You choose whether to try it or stay where you are. COACHING THAT PAYS ATTENTION Your coach can give you more room for walking recovery on warm days, after a break, or when recent sessions felt hard. It explains the adjustment before you start. After a run of shorter outings, it can set a 15-minute goal instead. There is no daily readiness rating or workout to choose. ON YOUR WATCH, THEN ON YOUR PHONE • Voice cues guide when to jog and when to walk • Two coach voices, Lana and Cal • Guided mobility before you set off • Outdoor route maps shaded by effort • Session history, heart-rate charts, and weekly trends • Workouts saved to Apple Health Your Easy score shows time inside your coaching range during scored portions of a session. It is feedback on that session, not a fitness test. NO STREAKS. NO GUILT. No catch-up workouts. A break does not take away your stage. Your coach makes room for your return, and your badges stay yours. No account required. Set up on iPhone, run with Apple Watch, and review your sessions afterward on your phone. First Gear requires an iPhone with iOS 18 or later and an Apple Watch with watchOS 11 or later. SUBSCRIPTION First Gear Coaching. 7 days free, then billed monthly or yearly, at the price shown in your local currency before you confirm. Payment is charged to your Apple Account at confirmation of purchase. The subscription renews automatically unless it is canceled at least 24 hours before the end of the period, and you can manage or cancel it in your Apple Account settings. Cancel at least a day before the free week is up and you pay nothing. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://firstgear.run/privacy