Version 0.1.0
Endurance Running
Build your pace. Find your rhythm.
Your session
1. Warm-up walk
1 min — 5 min
2. Warm-up mobility
20 sec — 1 min · applies to every selected movement
3. Endurance session
Keep a conversational pace. Jog and walk interval settings apply to Run / walk sessions.
4. Cool-down & stretching
1 min — 5 min
20 sec — 1 min · applies to every selected movement
Review your settings and load a new session after making changes.
No session loaded
Choose your session above
Read the movement instructions before starting.
Music by DJ GABO. Keep this page visible while training. The browser pauses the session when you switch away or lock the screen.
GPS · distance, pace & route
OUTDOOR RUNNING / GPS
Your route. Your distance.
For endurance walks, runs and running intervals. GPS has its own recording controls: start it before your workout timer and finish it after your run. Pausing the workout timer does not pause GPS. Recorded points include the current workout phase in the GPX file.
Location is off. Start GPS requests permission on your phone.
GPS not started
Keep the screen on and this app visible. Recording pauses when you lock the phone or switch apps. Automatic screen wake lock is requested where supported.
Map is optional. Loading it contacts the map providers; no location permission is needed to browse it.
Route coordinates stay in this page’s memory unless you download the GPX file. Reloading or closing loses the route. Loading the map sends your IP and viewed map area to OpenStreetMap; the map library loads from unpkg. GPX files contain precise locations and times. Map privacy · Report a map issue
Outdoor GPS is an estimate, not a certified race measurement. Poor fixes and jumps are excluded; signal gaps and pauses are not joined. Average pace includes stationary time while recording. This version does not record in the background or provide navigation directions.
Find a suitable starting level
02 / A starting point, not a score to chase
Find your starting level
Answer from recent experience; do not perform a maximum-effort test. This is a simple planning guide, not a validated fitness assessment or medical clearance.
Stop exercise for pain, dizziness, chest discomfort or unusual breathlessness. Severe or ongoing symptoms need urgent medical help. Existing conditions, pregnancy or uncertainty about suitability call for individual advice.
MOVEMENT · PREPARATION · RECOVERY
Movement guide
Move within a comfortable range, breathe throughout and stop a set when your form changes. These cues support practice; they are not a substitute for individual coaching.
Keep the week sustainable.
Use easy movement between demanding sessions. Repeat a manageable routine before adding volume. Progress one variable at a time; jumping variations are optional, not a requirement.
Plan your sleep and recovery → · Support training with food →
Guidance: CDC adult activity recommendations · CDC talk test · ACSM interval training overview. Bedscape presets are editorial examples for generally healthy adults, not validated prescriptions.