Training
Training plans for running, strength and hybrid — built for your level.
Get faster, get stronger, or just get moving again. Tell us the goal and your level — running, hybrid, HYROX or a goal of your own — and the whole program comes back built for you, every session ready to follow.
Download & start your free 7 daysTry everything free for 7 days. No card needed.
Paces from the Daniels VDOT model. Blocks and taper from established periodisation.
1 / 6
Faster 5K
12 weeks · 4 days/wk
Training doesn't live alone. Your stress level from the health check can take a day off your week, and how you feel this morning can change today's session — GoMotion sees all of it.
Made for you
Whatever you're chasing, there's one for it.
You never assemble anything. You say what you're after, how many days you have, how long a session can be and what equipment you own — and a finished program comes back built around exactly that. Injuries included: name the body part and the movements that hurt, and the program works around them.
Whatever you're chasing: 5k, 10k, half, marathon, hybrid, HYROX, longevity, strength, muscle, weight loss, general fitness, more energy or less stress. Nothing is saved until you've seen the whole program and picked your days and your time.
Running
5k to marathon, planned backwards from race day.
Hybrid
Sixteen weeks alternating running and lifting.
HYROX
Brick sessions that pair a station with a kilometre run.
Longevity
Built from your own test results.
Your own goal
Strength, muscle, weight loss, energy.
Running
5k to marathon, planned backwards from race day.
Hybrid
Sixteen weeks alternating running and lifting.
HYROX
Brick sessions that pair a station with a kilometre run.
Longevity
Built from your own test results.
Your own goal
Strength, muscle, weight loss, energy.
Before the session
Every session tells you exactly what to do.
Strength day: the exercises, the sets, the reps, the rest, with an image and instructions on every movement. Running day: the warm-up, each interval, the pace to hold and the effort to aim for, then the cooldown.
You never have to decide how hard, how long or how fast. It's written on the screen before you start.
- Your paces, not generic ones. Easy, marathon, threshold, interval and repetition, calculated from your level.
- Effort on every step. Zone and RPE, so "easy" and "hard" mean something today.
- Why it exists. One line on every session telling you what it's actually training.
“Training programs were really good!”
“Perfect for getting started in a way that suits you and your own goals. I like that you also get help with meal plans and shopping lists.”
Upgrade your training.
During the session
It follows you out the door.
Not a workout file exported to your watch. The whole session, guided on your wrist: the pace you're aiming for, whether you're on it right now, what's next and how long is left. Drift off pace and it buzzes. Your phone stays in your pocket.
Rather run with the phone? The timer does GPS, kilometre splits and a buzz at each one. Strength days log reps and weight per set with a rest timer.
Send one session, or the week
Your program goes to your wrist, not one file at a time.
Guided, step by step
Target pace, time left, what's coming — while you run.
It comes back on its own
Heart rate, pace and route land in the app and the day is ticked off.
Apple Watch · Garmin · Wear OS
After the session
See how it actually went.
Your pace and heart rate against what the session asked for, step by step. Then the coach says at most two things — the one that mattered most first — so you know what to change next time instead of everything you could.
Run the 5k test and your paces are recalculated for the rest of the program. Feel wrecked this morning and the session halves itself; feel worse and it becomes an easy walk; be ill and the program pauses. Miss one and it simply moves forward — nothing piles up.
It connects
Training changes everything else. And the other way round.
Most apps do one thing. That's exactly the problem — because your body doesn't work in one thing at a time.
Why we built one app for all of itTraining → Sleep
Stress and recovery from the health check shape your training week — high load means a lighter program until you've recovered.
Training → Nutrition
Your kcal target is built from the actual training week in your program, deload weeks included.
Training → Longevity
The longevity tests show what your training is actually building — and can give you a program of their own.
Read more
Short reads on training
MOVEMENT · 3 MIN
Hang from a bar – the test that says more than you'd think
Grip strength tracks how long people live – more closely than blood pressure in some studies. Here's what the research shows, why the link exists, and how to test and train it.
3 min
MOVEMENT · 3 MIN
Fitness age – the number that beats your birthday
Your fitness age is the age at which your oxygen uptake would be average. Here's the research behind the number, what it actually predicts – and what it doesn't.
3 min
MOVEMENT · 3 MIN
The thirty-second test that says something about your health
Sit down on the floor and get back up. The research behind the sitting-rising test is real – but the viral cross-legged version isn't what the study measured. Here's what it actually shows.
3 min
- Try everything free for 7 days
- No card needed for the trial
- Longevity tests, focus tools and logging stay free
Frequently asked questions
Do I need to be fit to start?
No. Your program is built around your level and your goal, from run/walk beginner sessions up to race prep.
What kinds of programs are there?
Ready-made programs for strength, running, cardio, mobility and home training — plus programs built for you: running (5k, 10k, half, marathon), hybrid (running and lifting combined), HYROX, longevity, or your own goal. Cycling, swimming and rowing can be logged but don't have programs yet.
How long is a program?
Twelve weeks for your own goal, sixteen for hybrid, and for running it depends on the distance and your race date — roughly nine weeks for a 5k up to sixteen for a marathon.
Does it work with my watch?
Yes. Apple Watch (sessions are sent as workouts and results come back through Apple Health), Garmin (a GoMotion Connect IQ app with guided steps and pace targets) and Wear OS (a GoMotion watch app). Workouts from Garmin, Strava, Whoop and Apple Watch are imported through Apple Health or Health Connect.
What happens if I miss a session?
Nothing dramatic. The program is a sequence, not a fixed calendar — the next session simply moves forward. You can also move, swap or skip sessions yourself.
What if I'm tired or sick?
Tell the app how you feel today: a low-energy day halves the session, a really low one swaps it for an easy walk, and sick pauses the program for two days.
Can I train at home without equipment?
Yes. Equipment goes from nothing at all to a full gym, and the program only uses what you have.
Are there exercise videos?
Exercises come with images and step-by-step instructions, not video.
What does it cost?
The app is free to download, and you get everything free for seven days — no card, nothing to cancel. After that you decide whether to keep it. Logging workouts, runs and walks stays free either way.
Ready? Start with training.
Download and try everything free for 7 days — then keep the free features, or upgrade if you want it all.
Download & start your free 7 daysFree for 7 days. No card needed.On a computer? Open this page on your phone to install — or find GoMotion in the App Store and Google Play.
Wish you had this at work?
Companies run GoMotion for their whole team — health checks, plans and challenges together. Tell us where you work and we'll take it from there.