Your first run

Transcript

1. A free run

   Your first run. With no plan yet, Today starts a free run at your own target pace. Tap Start run.

2. Pro coach is onPro

   Your options sit in a row: the run's length, a heart-rate cap, the Pro coach and your music. The Pro coach is on, so this run uses one of your three free Pro runs. Then hit Go.

3. Three, two, oneProThree. Two. One.
4. Your coach, by nameProSam, free run. Let's go. Target 5:30 to six flat.
5. Pace, band and zone

   The big number is your pace, with your target band right below it, and your heart-rate zone at the bottom. The PRO badge means the natural coach is on.

6. Too slowPro6:32. Come on, find that gear. Pretend there's a snack at the end.
7. Back in bandProBack on target. Hold that.
8. Too fastProPace 5:16. Easy, you're too fast. Save it. … That's it, right in the zone.
9. Phone away

   Put your phone away. The coach speaks over your music, or over a Beatmatch mix, only when it matters.

10. Every kilometreProKilometre one, 5:53. Perfect. … Sam, that opening kilometre is right in the sweet spot.
11. Hold to finish

    When you're done, hold the pause button until the ring closes.

12. DoneProDone. 1.1 kilometres in 6 minutes 39. Great work. Well done, Sam. Shower first, bragging second.
13. Spoken recapProQuick one, Sam. You nailed the pace band at 5:53 per kilometre, dead centre. Heart rate spent nearly all of it in zone three, though, a touch hot for a free run.
14. Your summary

    Your summary shows how many kilometres were in band, the highlights, the coach's recap, and the details: your route coloured by pace, and pace and heart rate over time.

15. 2 free Pro runs leftPro

    Your run is saved, and Today shows it's done. Start another, and you'll see two free Pro runs left. Next up: build a training plan.