We loved your positive response to our My First 5K plan, so we’ve brought you My First 10K—and more. Introducing Guided Workouts in the ASICS Runkeeper app, our most exciting feature launch yet! It’s a product that took months of user research and assessing your feedback to learn what you wanted from your running app. We aim to provide motivation from expert coaches while teaching you how to be mindful during workouts and practice good form—all while truly enjoying moving your body. The guided workouts are meant to give you the confidence to take fitness into your own hands, no matter your level or where you are. So, what can you expect?

Types of Guided Workouts you’ll find in the Runkeeper app:

  • Speed workouts: Think tempo runs, fartlek runs, intervals—everything you may need in your running toolkit if increasing speed is your goal, or you’re looking for variety in your workouts. 
  • Beginner and tune-Up runs: Featuring our original Guided Workout plans, My First 5K and My First 10K. Both plans are designed for the absolute beginner (or a rusty) runner. There are also workouts suited for those who aren’t looking to run a race and just want to get started, and workouts that will ease you back into running after a hiatus.  
  • Guided mindfulness: We believe a sound mind is key to a sound body. Learn new skills based in performance psychology that you can take on all your runs to find out how gratitude and uplifting your mind can positively affect your running. 
  • Treadmill runs: We know you can’t always get outside for a run. These treadmill runs include sprinting to de-stress, intervals, and incline hill workouts. You can get just as good a workout indoors as you can outdoors! 
  • Warm-ups and cool-downs: Don’t underestimate the effectiveness of warming up and cooling down your body! We’ve also got some positive running self-talk and race visualization exercises to help you approach your next run or race with the right mindset. 
  • Motivational runs: Accompany your workout with stories shared by ASICS athletes, explore what it means to be a runner (spoiler: anyone who runs is a runner, no matter your pace or distance), and appreciate the small wins on your running journey. 
  • Informational runs: Learn about how to properly fuel your body before and after a run. Nutrition is a vital component to running, especially if you’re looking to run a race or earn a shiny new PR! 

Here are 10 more we recommend you try!

Where can I find the Guided Workouts?

You can find the Guided Workouts by clicking here on your mobile device.

Why try a Guided Workout?

Whether you’re a new runner looking to get started, an experienced runner seeking a push during your next speed workout, or you’re just looking for something fresh and fun, there is a varied selection of Guided Workouts in the app to meet you where you are in your running journey. 

A great place to start is to try out one of our “Warm Up” Guided Workouts. These are 5-minute warm-up runs that can be done at any time and at any pace to help you mentally and physically prepare for your next run or race. 

All guided workouts can be tailored to your fitness and energy level. Not feeling the jog warm-up? Try walking and working slowly up to a jog. You can ramp up or dial back the intensity at any time!

What else is there to know?

  • All workouts are currently time-based and can be done in Stopwatch Mode. This means they’re indoor running/treadmill friendly! Just tap the settings gear in the top right of one-off workouts and plans to switch to Stopwatch Mode. We are hard at work bringing you distance-based workouts, so be on the lookout for them in the future. 
  • You can choose your playlist before the workout begins.  
  • All the workouts use relative effort (no specific paces), meaning they can be tailored to any runner’s level. Some do include walking and we call those out in case you’re advanced or want an all-running workout. 
  • The workouts won’t end automatically, so even when the audio ends, you can keep running if you want to! 
  • Guided Workouts are available in English and Japanese.

Guided Workouts are available now in the most recent version of the Runkeeper app. Let us know what you think and as always, happy running!

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