RunMana

RunMana — adaptive 5K training built around YOUR pace, not someone else's. Whether you're a high school cross country athlete chasing your first sub-20 or an age-group runner returning after a layoff, RunMana builds a plan that meets you where you actually are — and adapts as your fitness shifts. YOUR MANA MILE IS THE ANCHOR. Every pace in your plan flows from one number: your Mana Mile. We derive it from your recent race-distance efforts in Apple Health (if you've raced a 5K, 10K, HM, or Marathon in the last year), or you can enter it directly. ADAPTS AS YOUR FITNESS SHIFTS. Most training plans assume you're the same athlete on week 12 that you were on week 1. RunMana is different. Heart rate and aerobic capacity signals quietly recalibrate your Mana Mile up or down — so workouts stay productive whether you're rebuilding from a layoff or stacking gains week after week. No re-tests required. Meet yourself where you are, not where you started. WORKOUTS THAT MAKE SENSE. Plain-language pace zones — Chill Shag, Flow, Stamina, Strength, Surge, Burn — replace cryptic "Z2a/Z4b" notation. Every workout opens with a 7-minute Chill Shag shuffle to wake the legs and closes with a 5-minute Cool Walk to bring the heart rate down. A REAL PLAN, NOT JUST WORKOUTS. The plan adapts to your runway. Race in 8 weeks? It compresses. Race in 6 months? It extends with extra base before sharpening. Buildup → Strength → Racing → Sharpening, with mandatory rest days protected. YOUR DATA STAYS YOURS. RunMana is on-device first. Your plan, history, and Mana Mile live in your iPhone and (if you're signed in) mirror to your own private iCloud — never to our servers. Apple Health access is read-only. There are no accounts, no logins, no profiles to manage. Delete everything anytime from the Privacy card. OPTIONAL: CONTRIBUTE TO THE MANA COURSE DATABASE. Opt in if you want to anonymously share race-day results to help the running community rate courses by difficulty. Off by default. Anonymous identifier only — no name, age, or personal info ever leaves your phone. BUILT FOR THE RUNS THAT MATTER. HS XC seasons. Local 5Ks. The first race back after injury. The race you've been quietly training for. Built with Aloha Mana Athletic LLC