Adaptive running training
“Ease back a touch — you’re a bit quick.”
ALLUNGO builds your running plan around your fitness, your training and the event you’re racing.
Coming soon to iPhone and Apple Watch
Phone or Watch. Your choice.The iPhone records and coaches a run on its own.
No account to make.Your training stays in your own iCloud.
The plan works without the AI.The coach is yours to switch on, or never.
Audio guidance
Your pace.
In your ears.
ALLUNGO calls the intervals, the transitions and the pace corrections through your headphones. It gives you the target and what you are actually running, so a correction is a number rather than a nudge. Nothing to look at, nothing to tap.
- Start“3. 2. 1. Go. Start your run.”
- Warm-up“Warm-up done. Body’s ready.”
- Interval“Interval three of six — 800 metres at 4:38 per kilometre. Go!”
- Too quick“Ease back a touch — you’re a bit quick. Target 4:38, you’re at 4:29.”
- Rep ends“Ease down.”
- Halfway“Halfway! You’re doing brilliantly.”
You don’t need an Apple Watch. The iPhone records the run on its own GPS and speaks the same cues. A Watch adds your heart rate while you run, and the recovery it reads afterwards.
It tells you the one thing you need, then goes quiet. There is nothing to ask it and nothing to answer. It keeps several phrasings for each moment, so a long session does not turn into the same sentence on a loop. You choose the voice, and voice guidance is on by default and switches off, in Settings on either device.
a-LOON-go
In Italian, an allungo is the surge — the moment you lengthen your stride and go.
Runners call the drill allunghi: short, controlled accelerations at the end of an easy run. Your plan prescribes them. The O at the end of the name is the track they are run on.
Target event
Choose what you’re training for
- 5K
- 10K
- 15K
- Half Marathon
- Marathon
- HYROX
ALLUNGO builds the running plan toward it — including the running behind a HYROX.
How it works
Built to adapt
ALLUNGO uses your training history, execution and fitness evidence to keep your plan moving with you.
- 01
Learn
Your goal, your history, and the days you can actually run.
Your inputs
- Goal
- Marathon
- Race day
- 12 weeks
- Runs per week
- 5
- Current threshold
- 4:42/km
- 02
Adapt
Sleep, recovery, and the sessions you actually did.
Signals today
- Sleepbelow baseline
- HRV−14%
- Resting HRsteady
- Last 7 days5 of 5 run
- 03
Coach
One workout, a target pace, and why it is there.
Today
Easy 35 min
5:28–5:45/km
Your quality session moved to Saturday. Today stays aerobic so Thursday counts for something.
Undo
Your plan is built and adapted by the app itself. The optional AI coach reads it and explains it — it does not write it.
Today's workout
Every workout has a purpose
What to run, how hard, and why it is in your week.
Tempo — 20 min at threshold
Target 4:42/km
Comfortably hard, held
- Warm-up12 min easy
- Threshold20 min · 4:42/km
- Cool-down9 min easy
The target pace applies to the threshold block. The warm-up and the cool-down have their own.
A preview of the app’s session screen.
During the run
The track counts you down
In a session with structure, what you need mid-rep is the time left and what is coming. ALLUNGO puts both inside the mark — the runner travels the track as the recovery runs out.
The same countdown reaches your wrist, where a glance costs nothing. You get the seconds left and the rep after it, and nothing you have to read.
You do not need the phone with you. The Watch records the run on its own, and the plan and the session are already on it.
On the phone the whole session is one bar — warm-up, every rep, cool-down — so you can see how much of the work is behind you rather than counting reps in your head.
Pace, heart rate, zone and cadence sit underneath, and the session ends with a read on how it actually went.
After the run
Watch it draw itself
The map stays, the card drops away, and the route redraws from your first fix to your last — fifteen seconds, whether it was a parkrun or a marathon.
The distance and the time count up beside it, and a marker rides the head of the line. Those fifteen seconds are spent evenly across the fixes rather than across the distance, so the stretches you ran quicker cover more ground as you watch — the shape of the effort, not just the shape of the route.
Tap to pause it anywhere. Tap at the end to run it again.
Load
Above baseline · 68 km in 7 days
Recovery
On 4 of 6 signals
Sleep
In line with your average
Ready to train
Your recent training and recovery signals look consistent with your baseline. Recent running is above your four-week baseline. Today’s session stands as written.
Updated 6:58 AM · Apple Health
Last night · Apple Health
Readiness
See the whole picture
Training load.
Recovery.
Sleep.
Context for today’s training, without pretending one number knows everything.
ALLUNGO reads recovery data. It is not a medical device and diagnoses nothing.
The week
Know what’s next
Every session, every week, one clear plan.
Week 9 of 16 · Marathon block
3 of 6 runs done
Thursday
Tempo 20 min
Today · about 41 min
4:42/km at threshold
The week's second quality session. Twelve minutes easy either side of the work.
Select a day. Example week.
Light or dark. Same plan.
When the plan changes
Nothing moves without a reason
A change it suggests comes with its reason, and every change can be undone.
Plan change · 10 September
Thursday
38 min easy
About 6.8 km · 5:28–5:45/km
Why
One of your recovery readings is below your usual, your training load is up, and easy runs are costing more. Thursday’s intervals ease to an easy run of the same length.
An example of a suggested plan change. It is offered, not applied: the session changes when you accept it. Figures are illustrative.
On a good morning
Some days you have more in you
When your body is genuinely ready, ALLUNGO offers to bring your next hard session forward — and shows you the three readings it decided on.
- HRV
- 11% above your usual
- Resting heart rate
- Under your usual
- Sleep
- A full night
Everything is measured against your own baseline, not a population average — a resting heart rate of 50 means nothing until it is read against the 52 that is normal for you.
Nothing is swapped without you. You take it or you leave it, and the rest of your week stays where it is.
The plan never gets harder on its own during a taper or race week, or once you have told the coach you are injured, ill or run down.
The optional coach
A second opinion, on request
Turn it on and a coach reads your last fortnight — recovery, the runs you actually did, and the plan ahead — then writes you a short read on the day, and on how a run went.
What it sees
- Your first name
- Your last 14 days of heart rate variability, resting heart rate and sleep
- Your recent runs — date, distance, duration, pace, average heart rate
- Your training plan, race goal and race date
- Anything you type to it
What it never sees
- Your surname
- Your email
- Your location
- Your GPS routes
It does not write your plan. Your plan is built by the app itself, on your phone, and adapts to what you run and how you recover. The coach reads that work and explains it — and where it thinks this week should change, it proposes the change for you to accept or ignore.
It is not a conversation. There is no chat to keep up with and no voice to talk to. You get a short written read, a couple of times a day at most, and you can tell it if you are injured, ill or travelling.
It is off until you turn it on. You are asked once, on the screen shown here, and nothing is sent before you agree. Turn it off and it stops immediately — your plan, your readiness and your post-run summary all carry on without it.
Reads are generated by Claude, from Anthropic, through ALLUNGO’s own server. What that server keeps, and for how long.
The coach reads training, not health. It is not a medical device and nothing it writes is medical advice.
Results
See the work turning into fitness
Four questions worth asking of a training block.
Twelve weeks
of evidence
Peak week. Every fourth backs off.
Prescribed runs completed.
An estimate, not a prediction.
Short-term above long-term is a build.
Example block. Figures are illustrative.
Your next run is already getting smarter
Tell ALLUNGO where you want to go.
Coming soon to iPhone and Apple Watch