Spud now coaches you, not just times you. A COACH THAT CHECKS IN • Tell Spud how you feel, how you slept and how your legs are. He says go, easy or rest, and one tap makes today easier, shorter or tomorrow. • Connect Apple Health and he reads your resting heart rate, heart rate variability and sleep too. • Tap Spud on Today to talk to him. After every run he asks how it felt. EVERY RUN, STEP BY STEP • Each workout is written out step by step: warm-up walk, the run, cool-down walk, with paces and times. • Cues tell you what to do now, what's left and what's next. • Walks are recorded too, but kept out of your run's distance and pace. • New named sessions: strides, fartlek, tempo, progression runs and more, with a focus for each week. • Tailor your plan: long-run day, paces from a race time, and a time limit on weekdays. TREADMILL MODE • Pick Outside or Treadmill. On a treadmill every step runs on the clock and tells you the speed to set. YOUR HISTORY COUNTS • Bring in years of runs from Apple Health. They fill your records, race predictor and training load from day one. • New on Progress: race predictor, training load, pace trend and how you've felt. ANY WATCH, EVERY TAP • Step-by-step setup for Apple Watch, Garmin, COROS, Polar, Suunto, Fitbit, Amazfit, WHOOP and Oura. HOW FAR YOU'VE GONE • Your distance as real trips from your own town: "this week you ran Brampton to Mississauga." • Progress now has three parts: Training, Journey and Friends. REMINDERS AND THE LOCK • A heads-up an hour before your run window, and again 15 minutes before your apps lock. • A new lock screen: today's run, your streak and when your apps come back. • Your live run on the Lock Screen and in the Dynamic Island. • Notes for your week, your month and race countdowns. Never at night. SAVE YOUR PLAN • Optional: sign in with Apple to back up your plan and keep it on a new iPhone.