Running
Running, alongside everything else
Log every run, follow a plan to 5K, 10K or a half marathon, and see your runs on the same calendar as your gym sessions, so the two work together instead of against each other.
Replaces a running app. Part of one app, for one subscription.
- Couch to 5K, 10K and half marathon plans
- Pace and personal bests worked out for you
- Runs and lifting on one calendar
Running. Screens show sample data.
How it works
Running, step by step
- 01
Log a run
The kind of run (easy, long, tempo, intervals, race and more), distance, time to the second, how hard it felt and notes. Pace is worked out for you.
- 02
Pick a plan
Couch to 5K over 9 weeks, 10K over 8 or a half marathon over 12, laid onto the 2 to 5 days you choose, with your long run on the last day.
- 03
Set a race day
Add a race date and the plan ends on it. The race shows as an event with a countdown.
- 04
Balance it with the gym
Hard runs on or the day after a leg session are flagged, and planned runs sit on Today, your week and your calendar.
Key features
What you get, and why it helps
- Personal bests
- Your fastest mile, 5K, 10K, half and marathon, picked up from your runs automatically. A longer run never counts as a shorter best.
- A plan for your starting point
- Couch to 5K needs no running to start; 10K suits anyone who can run 5K; the half suits runners already going for about an hour.
- Weekly distance
- Progress shows your kilometres week by week, beside your training and weight.
- Counts as activity
- Every run adds to your weekly active minutes.
- One calendar
- Runs and gym sessions in the same week, so you can see the whole load.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
8–10k
In a pooled analysis of 15 studies, more daily steps were linked to lower risk of death, levelling off at about 8,000–10,000 steps a day for under-60s.
Source: The Lancet Public Health (Paluch et al.), 2022
150 + 2
The NHS advises adults to do at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days.
Source: NHS, 2024
40%
The same analysis found combining strength and aerobic activity was associated with a 40% lower risk of death from any cause.
Source: British Journal of Sports Medicine (Momma et al.), reported by Hospital Healthcare Europe, 2022
Can I use 3Lite just for running?
Yes. Running has its own section with plans and personal bests, and the rest of 3Lite is there when you want it.
Does 3Lite track my runs with GPS?
Not yet. You add each run's distance and time yourself. Syncing from phones and watches is planned for after launch.
Also in the same app
TrainingChoose a split or let 3Lite choose, and get a programme built around your days, equipment and experience. Log every set in seconds and drag sessions to another day when life gets in the way.
RecoveryRecovery is one of the three pillars of fitness, so it has its own place in 3Lite: last night's sleep, how much energy you've got, and any injuries. How well you recover shapes how hard 3Lite asks you to push.
ProgressDaily weight jumps around. 3Lite shows the trend, your measurements, private photos side by side, strength records and a muscle map of this week's training.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.