SUB. Marathon Pace & Training
Sub-3 to Sub-4. Garmin & COROS
Only for iPhone
Free · Designed for iPhone. Not verified for macOS.
[Stop training blind. Let the data define your peak.]
SUB is the marathon training partner built for Garmin and COROS runners. Connect your watch once and every run syncs automatically. Pick a goal — Sub-3, Sub-3:30, Sub-4 — and SUB turns it into per-kilometre target pace, the right races, and coach workouts that tick themselves off the moment your watch syncs. Free. No subscription. No ads.
Whether you're chasing your first 5K or a sub-3 marathon, SUB plans your next race with science, not guesswork.
CORE FEATURES
1. Connect once, then it's automatic
• Garmin — every Forerunner, Fenix, Epix and Venu; runs land within minutes
• COROS — Pace 3, Apex 2 / 2 Pro, Vertix 2, with full running dynamics and lap detail
• Apple Watch (via Apple Health) and Polar
• Use Garmin and COROS together — mileage is de-duplicated, never double-counted
2. Goal-driven pacing
• Pick Sub-3 / Sub-3:30 / Sub-4 and get target pace per km or mile, plus 5K, 10K, half and 30K splits
• Pace calculator for any distance and finish time, with a track mode for lap splits
3. Running Fitness engine
• Elite-grade model: Daniels–Gilbert. Enter a recent result and unlock your fitness level
• Five scientific training paces — E, M, T, I, R — no more guessing at effort
• Race predictions from 5K to the marathon to shape your SUB strategy
4. Coaches and clubs
• Coaches assign long runs, intervals and tempo; they auto-complete when a matching run syncs — no manual logging
• Coached classes and running clubs across Hong Kong
5. Race intelligence
• Races in Hong Kong, Japan and worldwide: dates, venues, distances, entry windows
• Save races with one tap; countdowns live on your Home Screen widget
6. Built for Hong Kong runners
• Live sports ground availability — opening slots and bookings for every public track
• Real-time running weather
• Monthly challenges with live rankings
Also: Apple Watch app, weekly / monthly mileage widgets, leaderboards, English / Traditional Chinese / Japanese.
WHY SUB?
Because running isn't magic — it's oxygen engineering. Garmin Connect and COROS Training Hub log your runs; SUB turns that data into a goal, a pace and a plan, so you can put your energy on the road.
Download SUB free. Never miss a race — or a chance to get stronger.
more Find a track before you head out. New Open Now and Open Today filters use public running schedules and recorded closures to help you choose where to run. We also improved challenge timing and app reliability.
1.5.17 2d ago
Sports ground widget, redesigned
• See at a glance whether a ground is open, partly open or closed, plus when that changes ("Open until 16:00")
• A timeline of today's closures
• The track drawn with the ground's real lane count
• New Lock Screen widgets; on iOS 17 and later, tap to switch to the next saved ground
1.5.16 Oct 7
Sports ground widget, redesigned
• See at a glance whether a ground is open, partly open or closed, plus when that changes ("Open until 16:00")
• A timeline of today's closures
• The track drawn with the ground's real lane count
• New Lock Screen widgets; on iOS 17 and later, tap to switch to the next saved ground
SUB Overview widget (iOS 26 and later)
• This week, this month, your next race and your grounds in one widget
• Extra-large full-page size on iOS 27
Widget improvements ※
• This Week and My Month now have Lock Screen versions
• Adapted for the iOS 26 glass look and tinted Home Screens
• Large size for Race Countdown and Sports Ground
• Widgets refresh from the server, so they stay current without opening the app
COROS ※
• COROS sessions used to expire every week and ask you to reconnect. Sign in once and SUB now renews it for you.
Also
• Full iOS 27 support
• Home screen mileage now always matches your challenge progress ※
• Stability and performance improvements
1.5.15 Sep 19
What's New
**Ranked Challenges: Every Kilometre Counts**
No target. No cap. This month's challenge is a straight race for the most kilometres — and your live rank sits right on the card, so you always know exactly who's ahead and by how much. Time to chase them down.
**Never Miss an Update**
A newer SUB on the App Store? You'll see a gentle banner the moment it lands. One tap to dismiss, and it stays out of your way until the next release.
**Running Fitness, Right Where You Left It**
The 跑力分析 tab now remembers your place and the times you typed, so you can jump back in without starting over.
**Coupons, Redeemed in One Tap**
Show your code, staff tap confirm, done. And if a code times out, the screen now tells you and lets you try again.
**Sharper Track Calendar**
The sports ground calendar stops at the last published date instead of paging into empty months.
**Rock Solid**
Brief connection hiccups no longer show up as crashes. SUB now requires iOS 15 or later.
1.5.13 Sep 15
What's New
**Ranked Challenges: Every Kilometre Counts**
No target. No cap. This month's challenge is a straight race for the most kilometres — and your live rank sits right on the card, so you always know exactly who's ahead and by how much. Time to chase them down.
**Never Miss an Update**
A newer SUB on the App Store? You'll see a gentle banner the moment it lands. One tap to dismiss, and it stays out of your way until the next release.
**Running Fitness, Right Where You Left It**
The 跑力分析 tab now remembers your place and the times you typed, so you can jump back in without starting over.
**Coupons, Redeemed in One Tap**
Show your code, staff tap confirm, done. And if a code times out, the screen now tells you and lets you try again.
**Sharper Track Calendar**
The sports ground calendar stops at the last published date instead of paging into empty months.
**Rock Solid**
Brief connection hiccups no longer show up as crashes. SUB now requires iOS 15 or later.
1.5.12 Sep 10
What's New
**Ranked Challenges: Every Kilometre Counts**
No target. No cap. This month's challenge is a straight race for the most kilometres — and your live rank sits right on the card, so you always know exactly who's ahead and by how much. Time to chase them down.
**Never Miss an Update**
A newer SUB on the App Store? You'll see a gentle banner the moment it lands. One tap to dismiss, and it stays out of your way until the next release.
**Running Fitness, Right Where You Left It**
The 跑力分析 tab now remembers your place and the times you typed, so you can jump back in without starting over.
**Coupons, Redeemed in One Tap**
Show your code, staff tap confirm, done. And if a code times out, the screen now tells you and lets you try again.
**Sharper Track Calendar**
The sports ground calendar stops at the last published date instead of paging into empty months.
**Rock Solid**
Brief connection hiccups no longer show up as crashes. SUB now requires iOS 15 or later.
1.5.11 Sep 4
What's New
**Ranked Challenges: Every Kilometre Counts**
No target. No cap. This month's challenge is a straight race for the most kilometres — and your live rank sits right on the card, so you always know exactly who's ahead and by how much. Time to chase them down.
**Never Miss an Update**
A newer SUB on the App Store? You'll see a gentle banner the moment it lands. One tap to dismiss, and it stays out of your way until the next release.
**Running Fitness, Right Where You Left It**
The 跑力分析 tab now remembers your place and the times you typed, so you can jump back in without starting over.
**Coupons, Redeemed in One Tap**
Show your code, staff tap confirm, done. And if a code times out, the screen now tells you and lets you try again.
**Sharper Track Calendar**
The sports ground calendar stops at the last published date instead of paging into empty months.
**Rock Solid**
Brief connection hiccups no longer show up as crashes. SUB now requires iOS 15 or later.
1.5.9 Aug 28
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.8 Aug 22
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.6 Jul 29
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.5 Jul 11
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.4 Jul 2
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.3 Jun 29
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.1 Jun 10
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.5.0 Jun 9
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.4.4 Jun 7
What's New.
**Fix the Double Count problem
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.3.9 Jun 5
What's New
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.3.1 Jun 2
What's New
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.3.0 May 30
What's New
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.2.2 May 3
What's New
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.2.1 May 1
What's New
Comprehensive Mileage Widget: Track your weekly and monthly mileage directly on your Home Screen
Elite Race Countdown: Stay focused on your goals with precise, second-by-second countdowns for all your synced races. Every moment counts toward your next PB.
Live HK Track Info: Exclusive real-time integration of Hong Kong public sports ground schedules and booking status. Check availability instantly and never waste a trip to a fully booked track again.
Liquid Glass Visuals: Experience our redesigned UI featuring the 2026 Liquid Glass design system, offering seamless transparency and depth that blends perfectly with your wallpaper.
1.1.6 Apr 30
Dynamic Training Zones: Instantly generate personalized E, M, T, I, and R paces—no more manual charts.
Race Predictor: Data-driven predictions for 5K to Full Marathon based on your current AeroGrade.
Performance Tweak: Faster data syncing and a more intuitive training dashboard.
1.1.1 Apr 28
Dynamic Training Zones: Instantly generate personalized E, M, T, I, and R paces—no more manual charts.
Race Predictor: Data-driven predictions for 5K to Full Marathon based on your current AeroGrade.
Performance Tweak: Faster data syncing and a more intuitive training dashboard.
1.1.0 Apr 27
New features:
Running Scoring : Discover your scientific running level powered by the elite Daniels-Gilbert algorithm.
Dynamic Training Zones: Instantly generate personalized E, M, T, I, and R paces—no more manual charts.
Race Predictor: Data-driven predictions for 5K to Full Marathon based on your current AeroGrade.
Performance Tweak: Faster data syncing and a more intuitive training dashboard.
1.0.88 Apr 20
New features:
Running Scoring : Discover your scientific running level powered by the elite Daniels-Gilbert algorithm.
Dynamic Training Zones: Instantly generate personalized E, M, T, I, and R paces—no more manual charts.
Race Predictor: Data-driven predictions for 5K to Full Marathon based on your current AeroGrade.
Performance Tweak: Faster data syncing and a more intuitive training dashboard.
1.0.81 Apr 5
Find a track before you head out. New Open Now and Open Today filters use public running schedules and recorded closures to help you choose where to run. We also improved challenge timing and app reliability.
more Version 1.5.17 2d ago
Data Linked to You The following data may be collected and linked to your identity:
Data Not Linked to You The following data may be collected but it is not linked to your identity:
Health & Fitness Location 