PFU Running Coach: price, pros and cons

How it works

You answer two quick questions, so the plan starts at a level that suits you today. Then you choose 5K, 10K, half marathon or marathon, your days and race date, and get the whole plan week by week up to race day (8, 10, 12 or 18 weeks) – free, no account. If you are a beginner, week 1 is extra easy. It builds gradually, every fourth week is easier, and the last weeks taper before the race. The plan is saved on your device, and you can add the sessions to your calendar. In the running log you upload runs from your watch (GPX or TCX) or enter them by hand, and after each run you say how your body feels. You see the run on a map and get personal records from 1 km to the marathon. If you say something feels wrong, you can make the day's session easier. The coach, Runi, answers questions along the way, and you can invite a friend. With Premium the coach remembers your goals, history and body signals from week to week. If something aches, you can tap the area on the body map and get self-treatment based on Rune Åbø's method in PFU Pocket. If you take warfarin (Marevan), have lymph cancer or severe pain without a known cause, talk to a doctor before you try self-treatment.

Pros / Cons

Pros

Whole plan from 5K to marathon free, no account needed – and straight into your calendar
Running log with file upload from your watch, maps and personal records
You say how your body feels after runs, and can ease off the day's session
Help with aches along the way through PFU Pocket
In English and Norwegian

Cons

No automatic watch or Strava sync yet – you upload runs as files or enter them by hand
No app in the App Store or Google Play – it opens in your browser and can be added to your home screen
No rehab plans for specific injuries
A new service with far fewer users than the big apps
Complete beginners on walk-run get the plan week by week, not all the way to race day
A coach that remembers you from week to week needs Premium after the trial

Price

Your whole plan up to race day is free, no account needed, with a running log and calendar. Premium has a 7-day free trial – you see the price before you pay. With Premium the coach remembers your goals, history and body signals from week to week, and Runi answers up to 50 times a day.