How much weight will I lose?

We won't promise any numbers: it also depends on your diet, your sleep and your body. What Runayo gives you is regular, well-adapted activity, plus your weight curve if you want to track it.

I don't like running, or I can't. What then?

The plan can work without running: guided strength work at home, move by move. Or with a walk-run approach, to ease into it.

I haven't done any sport in a long time. Is it risky?

The plan starts below what you think you can handle, and eases off if you tell it to. After a long break, or with a health issue, getting medical advice before you start back is still a good idea.

Lose weight

Get moving every week, and stick with it.

When it comes to losing weight, the hardest part isn't starting, it's sticking with it. Runayo gives you a plan at your own pace, from 3 to 12 weeks: easy runs, strength work at home, and a coach who adjusts when your week goes off the rails.

Build my plan See how it works

With or without a watch. All you need is a mobile number, no password.

Get back in shape · week 3 of 8

Easy run, 35 min

Duration

45 min

Distance

5,6 km

Effort

4/10

045 min

Z1Warm-up 5 min walk
Z2Block 35 min easy 6:30–7:10 /km
Z1Cooldown 5 min walk

Slow is fine. What matters is showing up again on Thursday.

— coach

Getting started

Three steps, and your plan is ready.

Pick your rhythm
How many weeks, how many sessions, with or without running. Home strength work, if you want it.
Share your baseline
Your age, your height, your weight if you want to track it over time, and what you already do. You fill it all in by hand.
Run it, tick it, keep it up
Every workout you complete gets ticked off. Busy week? Just say so, and the plan adapts instead of making you feel guilty.

The logbook

What your coach does for you.

Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
Side plank3 × 30 s per side · 30 s rest

Strength work, movement by movement

Every strength session lists its moves, sets, tempo and rest, and each move has its own card: how to do it, the mistakes to avoid, and a figure showing you the way.

Busy weekHigh fatigueTravelingNew days

Week 12: Monday to Thursday in Lyon.Readapt week 12

Your plan follows your life

A busy week, a tight calf, a trip away: just log it and the following weeks adjust. Moving a workout takes one tap.

Tue 6Easy run, 50 min · 9 kmDone
Wed 7Rest
Thu 8Threshold 3 × 2 kmDone
Sun 11Long run, 1 h 45

Every run finds its workout

Whether they come from your watch or you add them by hand, your runs line up with the workouts you had planned, give or take a day. The coach ticks them off. Skip a session, no guilt trip.

Questions

What runners ask us.

How much weight will I lose?: We won't promise any numbers: it also depends on your diet, your sleep and your body. What Runayo gives you is regular, well-adapted activity, plus your weight curve if you want to track it.
I don't like running, or I can't. What then?: The plan can work without running: guided strength work at home, move by move. Or with a walk-run approach, to ease into it.
I haven't done any sport in a long time. Is it risky?: The plan starts below what you think you can handle, and eases off if you tell it to. After a long break, or with a health issue, getting medical advice before you start back is still a good idea.

Consistency starts with one first workout.

Watch or no watch, a mobile number is enough.

Build my plan