Final Stretch

A running coach with the warm-up and the stretches built in. By GlitchBound.

Questions, ideas or a problem? Write to glitchbound1@gmail.com. We read every message.

Which plan should I start with?

If you don't run yet, Keep it easy: it starts with one minute of running at a time and reaches 30 easy minutes in 10 weeks. First 5K, First 10K and First half marathon follow from there.

The plan repeated a run. Why?

When a run felt hard, your heart rate stayed very high, or the run ended before its halfway point, the next run is the same one again. Two easy runs in a row skip the rest of that week. "Move on anyway" or "Keep this week" puts you back on the plan.

Can I run on a treadmill?

Yes. Tap the place button at the top of the run screen (on Apple Watch, the button beside Start) and pick Treadmill. Distance comes from your steps; afterwards you can correct it to what the treadmill showed.

How do I get heart rate?

Settings › Heart rate: an Apple Watch, AirPods Pro 3 (iOS 26), a Bluetooth chest strap, or a smart ring that saves heart rate to Apple Health. The page tests the device for you.

How do I delete my data?

Settings › Erase everything. Your runs stay on your iPhone and Apple Watch, and in Apple Health if you save them there. Nothing is sent to us. Privacy policy.