A Beginner’s Guide To The Freeletics Running App

By Emma Crameri Emma Crameri has been verified by Muck Rack's editorial team
on 3 June 2018

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 err on the 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.

You have 3 main training options in the app: coach, workouts and distances.

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 that 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 kilometres with 21 minutes’ rest. Two longer runs in the middle and shorter runs at either end.
  • Maat – there are 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 run 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.

Freeletics Running App Review

As a result, the Freeletics app is a great motivation help for all levels of runners

I like the way you can take a photo at the end of a workout, optionally add in your statistics and share it 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 motivate all levels of runners to push themselves and stay motivated to a scientifically backed program.

The Freeletics Running app is available on both Android and Apple.

MORE: Fitstar Personal Trainer And Fitbit Charge 2 Review

About Freeletics

In 2013, Freeletics began disrupting the fitness industry, a multi-billion dollar industry previously dominated by gyms and exclusive personal trainers. Today, after years of incredible global growth, Freeletics is the leading provider of AI-based fitness and lifestyle coaching. Now, with over 55 million users, over 100 employees, and a gear and clothing line, Freeletics is one of the fastest-growing fittech companies in the world.

Freeletics is more than an app. It’s a lifestyle powered by tech and one of the most passionate and dedicated communities in the world.

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