A running assistant that keeps you on your toes..(literally): get a plan for your goal, log a run in seconds, and stay honest with buddies and a Hall of Shame.

1. Open the app and choose Sign up.
2. Pick a username (3–20 letters, numbers or underscores) and a password (6+ characters).
3. Tap Create account.

To sign out, tap the @username pill in the header and choose Sign out.

1. Goal: 5K, 10K, half, marathon or just getting fitter.
2. Race date, or "no date yet" for a 12-week plan.
3. Where you are now: experience and longest recent run.
4. Paces: easy pace and target race pace (both optional).
5. Runs per week (1–10) and which days.
6. Time available on weekdays and weekends.
7. Anything else: other training, injuries or limits.
8. How hard to push: gentle, balanced or ambitious.

Review the plan, then tap Try another, Change answers or Looks good — save it.

1. Download the template, or use your own sheet.
2. One row per run: Week, Day, Type, Target, Details, e.g. 1, Mon, Easy, 40min, chatty pace.
3. Write targets as 40min or 8km. Types: Easy, Tempo (or Intervals), Long.
4. Upload .xlsx, .xls or .csv, tick the weeks to keep, then Import.

1. Choose Build from Strava (beta) and pick Day 1.
2. Connect Strava and allow activity access.
3. Preview the runs from Day 1 onwards.
4. Generate and review the plan. Nothing is saved until you confirm.
5. Your Strava runs from Day 1 onwards are added to your log, and duplicates are skipped.

1. Choose whether you want stakes. If not, you get a friendly Consistency page instead.
2. Answer three quick questions and, if you like, describe a punishment that would actually work on you.
3. Pick a buddy, search for one, or choose My buddy isn't here yet.
4. Tap Design my challenge, or pick a classic.

• Countdown to race day and overall plan progress.
• Stats: distance logged, on-track rate, this week's km and what you owe.

• Switch between Weekly and Cumulative.
• The dotted purple line is your average effort that week.
• Tap a week to see its numbers.

• The Run log lists date, time, distance, pace and effort.
• Tap the pencil to edit a run, or Change history to see every change.

• Every week of your plan, one row per planned run: Planned next to Done.
• Statuses: Done, Skipped, Missed, To do, Upcoming.
• Tap a planned target (the pencil) to edit that run. Buddies see the change live.
• Tap Add / Log / Edit to record the run.

1. Tap Log run (or the big + on mobile).
2. Tap Upload Apple Watch / Strava screenshot. AI fills in distance, time, pace and date.
3. Check the numbers, then pick which planned run it counts for.
4. Rate how it felt (😌 to 💀) and add notes.
5. Tap Save run.

Skip this run marks a planned run as skipped, which counts as a miss.

• Colony: one lazy worm joins for every missed or skipped run.
• Status report: your completion %, the danger line, and a message that changes as you slip.
• Receipt: each miss, its cost and the total owed.

• Calculator: enter a pace per km or a half-marathon goal time to see 5K, 10K, half and marathon finishes.
• Lookup table: rows are shaded in 30-second bands so they're easy to scan.
• Your target pace row is highlighted. Change it in Settings → Running.

1. Tap Connect to Strava and approve, keeping "View data about your activities" ticked.
2. Runs since your plan started are imported.
3. Each run fills the planned run on the same day, or the nearest open one that week.
4. Runs already logged by screenshot aren't duplicated.
5. Undo last sync removes everything the last sync added.

• Find friends: Settings → Friends & buddies. Search a username and tap Add. They accept from their Settings.
• Invite link: create one and send it. When your friend signs up from it, you're linked automatically.
• Buddies can see your runs, plan and Hall of Shame and comment in real time. They can't change your runs.
• Switch view: tap the header pill and pick a buddy. Their Home shows a Laoban's report on how hard (or lazy) they're being.

• Your runs, plan, screenshots and comments are only visible to you and your accepted buddies.
• Usernames are visible to signed-in users so friends can find you.

Every time a run is added, edited or removed, it's recorded automatically. Open Home → Run log → Change history to see what changed, when, and whether it came from Strava or was entered manually.

• Visual guide — this guide now has screenshots and step-by-step cards.
• Got Run Not? onboarding — Strava-built plans with Day 1 previews, 1–10 weekly runs, buddy selection and Activity Tax.
• Accounts & onboarding — username sign-up, survey-built AI plans, plan upload, accountability challenges, buddies, per-user Strava, Settings and this guide.
• Run log & history — run table, change history, Strava undo and duplicate protection.
• Run media — screenshots saved privately under each run.
• Strava sync — connect once, import and match runs.
• Hall of Shame revamp — worm bento with animated moods.
• Comments — real-time comments with quick cheers.