Free program
Start running with a free 8-week walk-run plan
Eight weeks of walking and running, starting from zero and building up to 30 minutes of continuous running. It is free, and you do not need a watch.
How the eight weeks work
You alternate walking and running, and the running parts get longer as the weeks go by.
| Session | What it is |
|---|---|
| First weeks | Short runs separated by walking breaks. You should finish feeling you could have done more. |
| Middle weeks | The running blocks lengthen and the walking breaks shrink. |
| Last weeks | Continuous running, in steps: 20 minutes, then 22, then 25, and 30 minutes to finish week eight. |
Each session is shown block by block, with the duration of every walk and every run. During the session, your iPhone's GPS records distance, time and pace, and draws your route on the map.
Run slowly enough to talk. Speed does not matter here: the goal is time spent running.
What comes after
Once you can run 30 minutes without stopping, a 5K plan is the natural next step. Your eight weeks of runs are already in the app, so the plan starts from them. In a plan for a beginner, weekly distance never rises by more than about 10% from one week to the next.
Your runs stay on your iPhone
No account, no ads, no trackers, no server. Your runs and your plan stay on your phone.
A plan that starts from your real runs
Masir reads up to twelve months of runs from Apple Health, sets your paces from your current fitness and reorganizes the plan when you miss a run, get sick or go on vacation. Each time, it tells you what changed.
Start freeiPhone, iOS 17 or later · no account, no ads · free beginner program · full plans with Masir Plus, two-week free trial
Questions
Is the beginner program really free?
Yes. The eight-week walk-run program and GPS run tracking are free. The full 5K to marathon plans are part of Masir Plus, a subscription with a two-week free trial.
How many times a week do I run?
You choose your training days when you set up the plan. Leave a rest day between runs when you can.
Do I need an Apple Watch?
No. Masir reads runs from Apple Health, so any watch that writes there works, including Garmin, COROS and Polar. You can also enter runs by hand or record them with your iPhone's GPS. There is no Apple Watch app.
Is the plan written by a human coach?
No. The plan is calculated by the app from your runs, and it explains every change it makes.