Run / Walk
Run/Walk
Week 1 · Tuesday
Structure
Warm-up walkBrisk walk
5 minRepeat ×8
Runmax 13:00 /mi
1 minWalkRecovery walk
1 min 30 secCool-down walkBrisk walk
5 minWhatever your goal, run with a plan.
A first 5K or a faster marathon. From the couch or from your last race. Pulsar builds the plan that gets you there — and every run in it tells you how far, how fast, and why.
On a computer? Scan it with your iPhone camera.
Any goal gets its own plan.
Pick a goal in the app — a race, a distance, a time to beat, or just running without stopping. Pulsar builds the plan to it: the weeks, the runs, the rest days, all the way to the finish.
- Start running
- 5K
- 10K
- Half marathon
- Marathon
- A faster time
- Back to running
It starts where you are.
Pulsar asks how you run today: how long you can go without stopping, how many days you have, your latest race if there is one. Can’t run nonstop yet? Week 1 is short runs with walks in between. Already running? It picks up your usual miles.
How long can you run without stopping?
An honest answer sets the right starting point — there’s no wrong one.
Every week, worked out.
How many runs, how long each one, which day is the long run, where you rest. A little more every week, a lighter week every fourth so your legs catch up, and an easier last stretch so you arrive fresh.
One plan from Pulsar, as the app built it: a 10K in ten weeks for a runner with a 25:40 5K and four days a week. Yours is built from your goal, your days and how you run today.
Oct 26 – Nov 1
Week 5
Build
15.0 mithis week
- Mon
Rest Day
- Tue
Aerobic EasyEasy · 40–44 min
3.7 mi - Wed
Rest Day
- Thu
800 RepeatsIntervals · 39–43 min
3.7 mi - Fri
Rest Day
- Sat
Recovery EasyEasy · 23–26 min
2.1 mi - Sun
Fast-Finish Long RunLong · 60–66 min
5.6 mi
- Wk 1 9.7 mi Base
- Wk 2 11.1 mi
- Wk 3 12.9 mi
- Wk 4 9.7 mi lighter week Build
- Wk 5 15.0 mi
- Wk 6 17.5 mi
- Wk 7 17.2 mi
- Wk 8 18.7 mi Peak
- Wk 9 12.9 mi Taper
- Wk 10 10.8 mi
- Your goal
Every run says how far, how fast, and why.
The distance, the pace to hold, the heart-rate zone to stay in, and what the run is for — in plain words. Zone 2 means you can still talk. Tempo means short phrases, not full sentences. Most runs are easy on purpose: that’s how fitness builds without wearing you down.
Aerobic Easy
Week 7 · Tuesday Upcoming
4.1 mi · ~45 min
Coach’s insightTap to ask
Keep your heart rate in Zone 1-2. You should be able to hold a conversation easily. If you’re breathing hard, slow down.
Target heart rate
Z1 RecoveryZ2 Aerobic123–148 bpm
Structure
Easymax 10:50 /mi
4.1 miRepeat ×4
Strides7:55 /mi
100 mWalk recovery
1 min Your zones
Zone 1: RecoveryEasy enough to talk in full sentences. Moves blood, builds nothing — that’s the job.
≤ 135Zone 2: AerobicWhere most of your running lives. This is the engine that carries a long run.
136–148Zone 3: TempoComfortably hard. Steady and sustainable — short phrases, not full sentences.
149–161Zone 4: ThresholdHard but repeatable. Trains you to hold a faster pace before it starts to unravel.
162–174Zone 5: AnaerobicShort, near-maximal reps. Raises your ceiling. You can’t hold it long — you’re not meant to.
175+
Easy days easy. Hard days hard.
Twenty seconds too fast,
and Pulsar says so.
The plan rides along: your pace against the target, the next segment, when to walk, when you’re done — in your earbuds, only when there’s something to say. Start on Apple Watch and leave the phone at home.
The voice coach, in your earbuds: “Slow down, 20 seconds fast.”
GPS Strong
21:51
- mi
- 2.24
- pace /mi
- 8:25
- avg /mi
- 9:45
Target zone: 8:29 – 9:01 /mi
Tempo
2.2 miles at tempo pace
1.17remaining
- Current
- 8:25
- Target
- 8:45
Ask why. Get a straight answer.
After every run, Pulsar tells you what it meant, with your numbers. Between runs, ask it anything: why easy runs are so slow, what to eat before a long one, what Zone 2 should feel like.
Coach’s insight
3.4 mi easy, and you kept it easy.
Heart rate stayed in Zone 2 the whole way and your pace held steady — exactly what easy runs are for. Rest tomorrow; Thursday is the 400s.
PULSAR Coach
Why is my easy pace so slow?
Because easy runs do a different job. They build your engine — heart, lungs, legs — without leaving you tired for Thursday’s 400s. If you can talk in full sentences, you’re right where you should be.
AI-generated guidance, not medical advice. Talk to a doctor about health concerns.
Why Pulsar exists
I trained for three marathons alone.
Pulsar is the coach I wish I’d had.
Dzhavid Kerimov · founder
Name the goal. Get the plan.