Interval Running: Run Your Way

Some days you want to run fast. Other days, a light walk feels just right. Instead of comparing yourself with others, combine walking, jogging, running, and sprint intervals around today's goal and how you feel.

Interval Running helps everyone create and continue a running flow that works for them, from first-time runners to experienced runners looking for a stronger workout.

On a beginner day, running for one minute and walking for three is more than enough. Choose a gentle recovery plan when you want to take it easy, or alternate sprints and recovery phases when you are ready for a challenge.

Once you start, the voice coach announces the next phase and countdown. Keep your phone in your pocket and focus on your breathing and movement instead of the screen.

If you are new to running, build a habit by comfortably alternating walking and running. If your goal is weight management, choose a sustainable routine instead of pushing too hard. If you run for fitness, train regularly at an intensity that suits how you feel that day. If you already enjoy running, combine walks, jogs, runs, and sprints to create the workout you want.

KEY FEATURES

■ Recommended plans for your goal

Choose from six themes designed for different goals: Beginner, Fat Burn, Balanced, Performance, Endurance, and Recovery.

■ Custom intervals, built your way

Arrange warm-up, walking, jogging, running, sprinting, and cool-down phases in any order and duration. Adjust repetitions and intensity to suit you.

■ Voice coaching without watching the screen

Hear the next phase, time remaining, and countdown. Keep moving without repeatedly checking your phone.

■ Time, distance, pace, and estimated calories

Review your workout time, distance, average pace, and estimated calories. Your record is not a score against others; it is proof that you kept moving.

■ Analysis for every running phase

Compare time, distance, and speed across walking, jogging, running, and sprint phases. See how the flow you designed played out in your workout.

■ Daily, weekly, and monthly goals and reports

Set a daily time, distance, or calorie goal and weekly or monthly workout-day goals. Review the progress and changes you build over time.

■ Share your run card and plan

Turn today's run into a shareable card. Friends can scan its QR code to save the interval plan you created.

Running does not have to mean going faster, longer, or farther. It is okay to start gently, walk along the way, or challenge yourself when you feel ready.

Take care of yourself, listen to your body's rhythm, and gradually create a flow that is your own.

Start a run made for who you are today with Interval Running.