Jamotion turns your recent training, race goals, and real-life constraints into a personalized four-week plan — with structured workouts you can review on iPhone and schedule on a paired Apple Watch.
For iPhone, with optional Apple Watch support. For runners 18 and older.
Use recent mileage, pace, elevation, cross-training, and completed workouts to start from where you actually are.
Choose your running days, long-run day, mileage ceiling, upcoming races, and anything this block needs to account for.
See today's workout, review the full four-week block, link completed runs, and schedule compatible structured workouts on a paired Apple Watch.
Jamotion reads recent workout summaries from Apple Health.
Add races, choose your available days, and describe any constraints.
Review the proposed block on iPhone, then schedule compatible structured workouts on a paired Apple Watch.
Example plans
Every example starts with what the runner told Jamotion about their training, goals and schedule, then shows the plan it built.
A gentle four-week start: one to four runs a week, a long run on Saturday, and a lighter final week so the body can adapt.
Your first run! Keep this very easy and conversational. Walk breaks are perfectly fine — try alternating 2 minutes of easy jogging with 1 minute of walking. Focus on relaxed breathing and good posture. No pace pressure at all.
Easy effort run. Keep your heart rate in Zone 1-2. Walk breaks are still encouraged if needed. Focus on staying relaxed and breathing comfortably.
Another easy effort run. Try to reduce walk breaks slightly if last run felt comfortable, but don't force it. Stay in Zone 1-2.
Your first designated long run. Keep effort very easy — Zone 1. This is about time on feet, not speed. Walk breaks are perfectly fine. Enjoy the process!
Easy effort run in Zone 2. You should be able to hold a conversation throughout. Focus on smooth, relaxed form.
Easy run in Zone 2. Continue building consistency. Notice how your body is adapting — breathing should feel a bit easier at the same effort.
Short easy run to add a 4th running day this week. Keep it very easy in Zone 1. If you feel any fatigue or soreness, skip this and rest instead.
Long run at easy effort. Stay in Zone 1. This is the longest run of the block so far. Focus on steady, comfortable effort. Walk if needed to keep heart rate down.
Short, easy effort run in Zone 1. This is a recovery week — the goal is to feel refreshed. Keep everything very comfortable.
Easy run in Zone 1-2. Keep it light and enjoyable. Notice how much better you feel with the reduced volume this week.
Final run of the training block. Easy effort in Zone 1-2. Reflect on the progress you've made over these four weeks — you've built a foundation!
A real plan generated by Jamotion. Yours will depend on your own training, races and schedule.
Four weeks building from 28 to 32 miles, with one quality session each Tuesday that moves from tempo to threshold to VO2max, then a lighter recovery week.
Easy aerobic run at 9:50-10:30/mi. Keep the effort conversational and relaxed.
Sustained 3-mile tempo effort at ~8:40/mi. Stay controlled and even — this pace should feel comfortably hard but manageable. Building the threshold fitness that underpins your half marathon goal.
Easy spin to promote recovery and blood flow after yesterday's tempo. Keep effort light and conversational.
Easy aerobic run at 9:50-10:30/mi. Comfortable effort with good form.
Short easy run at 9:50-10:30/mi. Shake out the legs ahead of Sunday's long run.
Steady long run at 9:50-10:30/mi. Building endurance toward half marathon distance. Take fuel or water if needed after 60 minutes.
Easy aerobic run at 9:50-10:30/mi. Relaxed effort to start the week.
3x1 mile at threshold pace (~8:40/mi) with 400m easy jog recovery between reps. Focus on even pacing across all three repeats — the last mile should feel like the first.
Easy spin for active recovery. Keep effort low and enjoy the movement.
Easy aerobic run at 9:50-10:30/mi. Mid-week mileage builder at comfortable effort.
Short easy run at 9:50-10:30/mi. Pre-long-run shakeout — keep it light.
Steady long run at 9:50-10:30/mi. Continue building toward half marathon distance. Practice race-day fueling strategy.
Easy aerobic run at 9:50-10:30/mi. Relaxed start to a bigger training week.
5x800m at VO2max effort (~3:58 per 800m) with 400m easy jog recovery. Include 4-6 strides (80-100m progressive accelerations) at end of warm-up. Run each rep at an even, hard effort — not a sprint. These raise your aerobic ceiling to support a faster half marathon.
Easy spin for active recovery after a hard interval session. Keep effort very light.
Easy aerobic run at 9:50-10:30/mi. Steady mid-week volume.
Short easy run at 9:50-10:30/mi. Keep relaxed ahead of the longest run of the block.
Longest run of the block at easy effort (9:50-10:30/mi). Stay patient and relaxed. Practice fueling at miles 5 and 8.
Easy aerobic run at 10:00-10:30/mi. Recovery week — take it genuinely easy.
Short 2.5-mile tempo at ~8:40/mi. Keep the legs turning over at tempo rhythm without deep fatigue. This is a maintenance session, not a breakthrough effort.
Short easy spin. Recovery week — scale back cross-training too.
Easy aerobic run at 10:00-10:30/mi. Keep effort very comfortable.
Short easy run at 10:00-10:30/mi. Wrapping up the recovery week — should feel refreshed.
Moderate-length long run at easy effort (9:50-10:30/mi). Shorter than recent weeks — let the body absorb the training.
A real plan generated by Jamotion. Yours will depend on your own training, races and schedule.
Four all-aerobic weeks building from 28 to 35 km, with weekend runs on trail, optional elliptical and yoga on the off days, and a lighter final week.
Easy aerobic run in Zone 2. Keep effort conversational and relaxed. Good day to run on flat, even surfaces.
Easy elliptical session in Zone 2. Low-impact cardio to support aerobic development without additional running stress on the calf.
Easy aerobic run in Zone 2. Comfortable effort — focus on smooth cadence and relaxed shoulders.
Easy aerobic run in Zone 2. Short mid-week effort. If the calf feels tight, shorten or walk.
Gentle yoga session focused on flexibility, hip mobility, and calf lengthening. Keep it restorative rather than intense.
Easy trail run in Zone 2. Choose rolling terrain with gentle grades — avoid steep descents for now. Build familiarity with trail footing at relaxed effort.
Longest run of the week on trails in Zone 2. Stay patient on uphills and walk if heart rate climbs above Zone 2. Choose moderate terrain — nothing too steep or technical yet.
Easy aerobic run in Zone 2. Flat or gentle terrain. Start the week relaxed after Sunday's long run.
Easy elliptical session in Zone 2. Supplement aerobic fitness without adding impact.
Easy aerobic run in Zone 2. Slight distance increase this week — same comfortable effort.
Easy aerobic run in Zone 2. Short and comfortable — keep legs fresh for the weekend trail runs.
Yoga session with emphasis on hip openers, hamstring flexibility, and calf mobility. Include balance work to support trail running.
Easy trail run in Zone 2. Gradually introduce slightly more undulating terrain. Walk steep descents if needed to protect the calf.
Steady long trail run in Zone 2. Building toward the distance needed for the 25K. Walk uphills as needed to stay in zone. Practice taking water if out for over an hour.
Easy aerobic run in Zone 2. Biggest week of the block — same relaxed effort. Listen to the calf and adjust if needed.
Easy elliptical in Zone 2. Active recovery day between runs.
Easy aerobic run in Zone 2. Mid-week volume — keep it comfortable and controlled.
Easy aerobic run in Zone 2. Steady effort with focus on form. Short and sweet to save energy for the weekend.
Restorative yoga session. Focus on releasing tension in calves, hips, and lower back ahead of the longest run of the block.
Easy trail run in Zone 2. Moderate terrain — continue building comfort on uneven ground. Keep effort genuinely easy ahead of tomorrow's long run.
Longest run of the block on trails in Zone 2. Stay patient and walk any steep sections. Practice fueling strategy — take a gel or snack around 45-50 minutes. Build confidence on the trails you'll race on in January.
Recovery week easy run in Zone 2. Shorter and lighter than recent weeks. Let the body absorb the training.
Short easy elliptical in Zone 2. Recovery week — scale back here too.
Recovery week easy run in Zone 2. Short and relaxed — enjoy the reduced volume.
Recovery week easy run in Zone 2. Keep it light and comfortable. Should feel refreshing.
Gentle restorative yoga. Focus on flexibility and relaxation as the body recovers.
Short easy trail run in Zone 2. Keep the terrain gentle this week — recovery is the priority.
Moderate-length trail long run in Zone 2. Shorter than recent weeks — finish feeling refreshed and ready for the next training block.
A real plan generated by Jamotion. Yours will depend on your own training, races and schedule.
Four easy weeks on three runs (Tuesday, Thursday and a Saturday long run) building from 14 to 16 miles, with optional Sunday cycling and a lighter final week.
Easy aerobic run in Zone 2. Keep effort conversational and relaxed — you should be able to talk in full sentences. Focus on consistent rhythm and good posture.
Easy aerobic run in Zone 2. Comfortable effort — don't chase pace. Enjoy the run and keep it relaxed.
Longest run of the week at easy effort in Zone 2. Build endurance patiently — walk briefly if heart rate drifts above Zone 2. Take water if needed.
Easy indoor bike ride in Zone 2. Maintain steady cadence and light effort — this supports aerobic development without adding running impact.
Easy aerobic run in Zone 2. Slight distance increase this week — same relaxed effort. Stay conversational throughout.
Easy aerobic run in Zone 2. Comfortable mid-week effort. Focus on smooth turnover and relaxed shoulders.
Steady long run in Zone 2. Building toward longer distances — stay patient and keep effort easy. Practice even pacing throughout.
Easy indoor bike ride in Zone 2. Steady effort to complement yesterday's long run — keep it light and enjoyable.
Easy aerobic run in Zone 2. Biggest week of the block — same easy effort. If legs feel heavy from Saturday's long run, go shorter and slower.
Easy aerobic run in Zone 2. Mid-week mileage — keep effort genuinely easy. Good posture and relaxed breathing.
Longest run of the block at easy effort in Zone 2. Stay disciplined with effort — the goal is time on feet, not pace. Walk briefly if needed to stay in Zone 2.
Easy indoor bike ride in Zone 2. After the biggest running week, keep this light and recovery-focused.
Recovery week easy run in Zone 2. Shorter and easier than recent weeks — let the body absorb the training. Should feel refreshing.
Recovery week easy run in Zone 2. Keep it short and comfortable. Enjoy the lower volume this week.
Moderate-length long run at easy effort in Zone 2. Shorter than recent weeks — finishing the recovery week feeling fresh and ready for the next training block.
Easy indoor bike ride — scale back duration this recovery week. Keep effort light and spin the legs out.
A real plan generated by Jamotion. Yours will depend on your own training, races and schedule.
Privacy
Jamotion uses summarized workout data and the profile details needed to build your plan. Raw GPS routes and heart-rate streams remain on your iPhone. The app has no ads and no third-party trackers.
Read the privacy policyYour first training block is included. Generating new blocks as your schedule, training, or races change requires Jamotion Pro.
