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IN THE APP

Run Programs

Structured running programs for every goal — from your first 5K to your first ultra. All with audio coaching that makes you feel like I'm running right beside you.

Optional Audio-Guided Training

Real-time coaching in your ears. Pacing cues, education, motivation, and technique tips as you run. You have the option to use audio-guided runs or you can DIY. 

THE INTUITIVE RUNNER APP.

Home to all of the popular programs.
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Audio Coaching

Every run has the option of audio guidance (with fun music). It's like having Natalie right there with you, guiding your pace, form and effort.

Structured Progression

Each program is carefully periodized to build your fitness safely and effectively.

Community Support

Connect with other runners and join challenges in the app to win prizes.

AVAILABLE PROGRAMS

Find Your Perfect Program

All programs include audio-guided runs, structured progressions, and cross-training recommendations.

Audio-Guided

Popular

12 weeks

Learn To Run: 12 Weeks to 5K Program

New to running? Start here. Gentle, progressive program to get you running your first 5K. Includes 3 runs per week & walk-run progressions

Audio-Guided

7 weeks

10K Training

Ready to go further? Build endurance and confidence for the 10K distance. Must have a 5K base (or recently completed the 5K program). Time-based or distance-based programs available.

Audio-Guided

13 weeks

Half Marathon Training

Ready to go even further? Structured training to conquer the half marathon. With 3-4 runs per week, you must have a 10K base (or recently completed the 10K program).

Audio-Guided

13 weeks

Marathon Training

The big one! Complete marathon prep with proper periodization. Expect to run 3-4 days a week (with the optional 5th for more advanced). Must have a half marathon base (or recently completed the half marathon program).

Audio-Guided

Crazy Muley Ultra (25K & 50K) Training Program

Prepare for the challenging Crazy Muley Ultra (25Kish or 50K) with a plan specifically built for the unique terrain in the sand dunes 2 hours east of Edmonton. The program usually starts the first week of January and leads up to race day but can be used for other 25K and 50K race preps. 

22 weeks

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Audio-Guided

12 weeks

FASTform Speed & Maintenance Program

Get faster. Focused speed block program with intervals & tempo work to improve your form and pace. Effort-based so it can be repeated over and over and over again! There are 3 levels to pick from. I would suggest basing it on the number of days a week you can commit to running. 

4 weeks

Post-Race Recovery Programs

A 4-week reverse taper program to introduce after you have a big race. This program focuses on recovery & mobility, and ensures a gradual increase in running volume over the immediate weeks following your race, guiding you back to your regualr training volume & frequency.

1000+

Workouts

100+

Audio Runs

25+

Programs

All

Levels

Start Your Running Journey Today

Whether you're lacing up for the first time or chasing a PR, there's a program for you.

This was the very first running program for long distances that I've ever done. I was absolutely amazed that this felt doable for me. I mean I did a half marathon each weekend for 3 weekends in a row....and it didn't even phase me. Not only did this program feel absolutely attainable for me....it gave me the confidence that heck ya I can do big scary things. It was so nice to be able to listen to the coached audio runs when I needed someone to talk me through it. Natalie always had such a way of keeping me distracted but yet holding me accountable.

I love being part of the Intuitive Runner Community. It really is a welcoming and inclusive place. I am a slow runner and never have I ever felt out of place or unwelcome in the group. Everyone loves on and celebrates everyone - and it's such an amazing group of people. With this program I was able to cross so many goals off my running goals list....and added a bunch more. Huge shout out to Natalie for this program, the community she built, and being the best damn hype squad I could ever ask for. Thank you.

Amanda W.

THE INTUITIVE RUNNER.

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