How to Change Your Program
Switch between Gentle Start, your first 5K and 5K to 10K, what happens to your progress, and the easier way back after a break.
Switch Programs
- On Home, tap the profile button.
- Under Program, tap the program you want. Your current one has a checkmark.
- Tap Start from week 1 to confirm.
The new program starts at week 1. Your finished sessions stay in your history; only the week counter starts over.
Which One to Pick
- Gentle Start (4 weeks) if even one minute of jogging is too much right now. It starts with brisk walks.
- Just5K, your first 5K (8 weeks), from one-minute jogs to 35 minutes of running.
- 5K → 10K (8 weeks), once you can run for about 30 minutes.
There's more about each one in how your program works.
When You Finish a Program
When you finish the last session, the program card on Home offers the next one with a Start button. You don't have to take it right away.
Coming Back After a Break
You don't need to start over. The plan waits for you: your next session is exactly where you left it.
If that first session back feels too hard, take it slower and walk longer between runs. If it's still too much, switch to Gentle Start. It's four easier weeks, and when you finish, it hands you straight into the 5K program.
Training Days
Your training days are picked once, during setup. Changing them later isn't in the app yet.
Tip: Switching programs is never a step back. Picking the one that fits today is how you get to the finish.