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  1. 01Answer a few questions about yourself and your goal
  2. 02Connect your watch — runs upload automatically
  3. 03Every week the plan adapts to you

From your first 5K to a marathon

Choose a distance and race date — or just run for yourself. The plan starts from your current level.

5K

Your first distance

The load builds up gradually without overdoing it, and you can ask your coach anything.

10K

Your first 10K or a PB

Heart rate and pace workouts to run further or faster.

21.1K

Half marathon

Long runs and pace work for your distance.

42.2K

Marathon

The main race of the season: volume, recovery and race strategy.

What it looks like in the app

From your goal and settings to a weekly plan and detailed instructions for every run.

OMY! Sports app screen: goal and settings
01Goal and settingsThe goal is your first 5K. Your running days, weekly volume and current level — the plan is built from these.
OMY! Sports app screen: weekly plan
02Weekly plan4 runs of 7–8 km and rest days to recover.
OMY! Sports app screen: workout details
03Workout detailsStrides run: 5 km at an easy heart-rate pace with three 1-minute accelerations, and stretching with video.

Getting you ready for race day

Closer to the race, ask Rob, the AI coach — he’ll break the distance down by heart rate and tell you how to warm up before the start.

  • Heart-rate race pacing plan — based on your maximum heart rate
  • Warm-up and when to get to the start
  • Result estimate based on your workouts
Chat with Rob, the AI coach: heart-rate pacing plan for a half marathon

Our runners’ results

+14.6%*

average improvement in our runners’ results in 2024–2026

10K

7–8 minfaster

Half marathon

15–16 minfaster

Marathon

36–38 minfaster

* Not a promise. Based on average changes in OMY! Sports clients’ results in 2024–2026.

Running FAQ

Is it right for me if I’ve never run before?

Yes. The plan starts from your current level and grows with you — without overload.

How many times a week do I need to run?

You choose how many days a week you can train, and the plan is built around that. You can change your days and volume at any time.

What if I miss a workout?

The plan is recalculated based on what you actually did, and the next week adapts. If anything is unclear, ask your coach in the chat.

Do I need a watch?

No. You can record runs with the built-in GPS tracker or add them manually.

Is there a free trial?

Yes. The first 14 days of Premium are free. Current prices are shown in the app.

Didn’t find an answer? Write to us: team@omysport.com

Start preparing for your race today

14 days of Premium free

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