When I first started using the Freeletics Running app, I would not have called myself a runner or an athlete.
Three months later my fitness level has improved so much that I have signed up for a fun run later in the year.
Beginner fitness level
I would recommend before you start any running program that you are able to walk at least five kilometres at a good steady pace. I had a regular walking route to my local shopping centre, but I have never had a regular running practice.
Working with the Freeletics Coach
Being honest when setting up the coach is the best way to start using the Freeletics app. I made the mistake of over-estimating my fitness level and my first workout was too hard to complete. The first week depends on how you answer the questions at the start, so it’s important to error on side of caution. Fortunately, I contacted support and they were able to reset my settings.
Don’t stop a workout when you are exhausted and quit the app early. I discovered it’s actually better for your coach to get some form of feedback and walk the rest of the distance so that you can log the whole workout. This means if the workout takes you twenty minutes or even forty minutes don’t worry about it – just keep going the full distance and log it.
At the start, I was mostly fast-walking rather than running because that’s all I could do, but I saw steady progress each week.
Freeletics running programs
After you have downloaded the Freeletics app to your mobile phone you have three main options on the easy to use menu: coach, workouts and distances. The twelve different workouts are based on high intensity interval training (HIIT) and developed by world-class running experts. They are designed to maximise calorie burn and lead to increased performance. The Freeletics Running workouts are named after Egyptian gods and goddesses.
The coach will design a schedule for you which changes every day. As I have the coach option I was able to see a pre-planned program with a different run for each day
For example, my first week was made up of:
- Bastet – 1.6 kilometers with 21 minutes’ rest. Two longer runs in the middle and shorter runs at either end.
- Maat – lots of 200 metre runs with 30 second rests to a total of 2 kilometres and 4 minutes 30 seconds rest
- 1/3 Ra – lots of 400 metre runs to a total distance of 6 kilometres with 28 minutes rest.
- Xerxes – 1.8 kilometres in total with 14 minutes rest. Two longer runs in the middle and shorter runs at either end
There are various other running workouts for 4km, 5km, 6km, 9km and more to grow with you as you advance. The coach assigns some of these workouts at half, a third or a quarter depending on your experience and fitness level.
I like the way you can take a photo at the end of a workout, optionally add in your statistics and share with friends and family on social media. This is a cool way to keep a personal record of your progress and personal bests.
I was fond of the way you can see a graph of the distances you need to run. When I’m out running (or fast walking) I like to estimate where I think my interval will finish so I have a physical goal point. I’m getting good at estimating short distances now.
I enjoyed how Freeletics motivated me to push myself just slightly harder on each run. At regular intervals, I heard a short but clear message to let me know how I was going and how far I had left. (It’s the same voice as in the video).
The Freeletics Running app is a great way to motive all levels of runners to push yourself and stay motived to a scientifically backed program.
The Freeletics Running app is available on both Android and Apple.