Guided intervals
The interval running app that calls every rep.
A countdown before each rep, your target pace in your ears, a heads-up before the next step. Your coach runs the session, so you can keep your eyes up and run.
Free on the App Store · iPhone
Every step, called out.
Intervals are hard enough without counting seconds and checking your wrist. RunWay’s coach reads the workout step by step and tells you what’s coming, so all you have to do is run.
- Countdown. A countdown before each rep, then a call at the start and end of every step.
- Heads-up. A warning before the next step, and a cue for the last 100 m.
- Target pace in your ears. An alert if you go too fast or too slow, and another when you’re back on pace.
- Recoveries with what’s next. “90 seconds recovery”, then the next rep, announced before it starts.
Sessions built on your paces.
Your target paces aren’t guesses. RunWay works out your easy, marathon, threshold, interval and repetition paces with Jack Daniels’ VDOT method, from your target time or your recent best efforts, and updates them when your runs say you’re getting faster.
- From your plan. One quality session a week, two from five runs a week, and never two hard days in a row.
- Or ready-made. Pick 8 × 400 m, a 3 × 8 min tempo or a progression run, and go.
- Warm-up and cool-down included. They are steps of the session, called out like the rest.
- Pace, zone or effort. Targets can be a pace range, a heart-rate zone or an effort, like “easy jog”.
Ready-made sessions, for example.
Three of the workouts you can start in a tap. In a plan, the reps and paces follow your goal and your fitness.
| Session | Steps | Focus |
|---|---|---|
| 8 × 400 m | 10 min warm-up, 8 × 400 m fast (90 s easy jog between), 8 min cool-down | Speed |
| Tempo 3 × 8 min | 3 × 8 min at threshold pace, 2 min recovery | Threshold |
| Progression run | 30 min: 10 min easy, 10 min steady, 10 min fast | Finishing strong |
New to intervals? Our guide on how to structure interval workouts explains reps, recoveries and paces, with sessions for the 5K, 10K and half marathon.
Eyes up, phone in your pocket.
Glance at the screen if you want. Or don’t: your coach keeps talking.
Lock Screen numbers
Step, distance or time left and pace, on the Lock Screen and in the Dynamic Island.
Map colored by pace
Your trace changes color with your speed, so every rep stands out after the run.
Treadmill too
Indoors, distance comes from your iPhone’s motion sensors, and the run pauses when you stop.
Works offline
No signal on the track? Built-in phrases and the iPhone voice keep guiding every step.
Music stays on
Your music dips under each cue, then comes back for the next rep.
Paces that follow you
When your recent runs are faster than planned, your paces are updated.
FAQ
Is there a free interval running app with voice guidance?
Yes. RunWay is free, with no subscription and no ads, and its built-in coach guides every step of your intervals out loud. The AI coach, with tailor-made lines and natural voices, uses coaching time: free hours at sign-up, then optional packs.
Does it work with the screen locked?
Yes. Keep your iPhone in your pocket: the countdowns, step changes and pace alerts come through your earbuds, and your numbers stay on the Lock Screen.
Can I do guided intervals on a treadmill?
Yes. Choose “Treadmill” before you start. Distance comes from your iPhone’s motion sensors, the run pauses when you stop, and you can correct the distance at the end.
How does RunWay set my interval pace?
With Jack Daniels’ VDOT method, from your target time or your best efforts of the last weeks. Each session then gets a pace range, for example 4:30 to 4:50 per kilometer for a fast 400 m.
Can I listen to music during intervals?
Yes. The coach lowers your music for each cue, then brings it back. You can also turn its volume up to 160 % so it cuts through.
Your running coach, in your ears.
Download RunWay, put your earbuds in, and go.
Free on the App Store · iPhone · iOS 18 or later