FinishStrong Support

People who've had trouble with running before.

You've overdone it. Or gotten hurt. Or quit and started over too many times.

Not beginners. Not performance runners.

This is for runners who need structure.

Nothing breaks.

The plan doesn't reset. Your progress doesn't disappear.

You just pick up where you left off.

If a scheduled workout passes without completion, the app may ask why - not to judge, just to understand.

You can choose "Life got busy," "Wasn't feeling it," or "Taking extra rest."

Each helps the app respond appropriately.

Or you can dismiss the question entirely.

It's optional context, not required.

Yes. Anytime.

Go to Settings. Update your preferred run days.

The plan adjusts future workouts automatically.

Past workouts stay as they were.

If you're a FinishStrong+ member on a goal plan, you can also edit your run days mid-plan from Settings. This changes today forward only; everything before today stays exactly as it was. You can also move a single upcoming run to a different day, or pause your plan and pick it back up later, without losing any history.

Yes.

FinishStrong can send you a calm morning reminder on workout days so you know what's scheduled.

On rest days, you'll get a brief note confirming it's a rest day.

FinishStrong asks for notification permission after your first completed workout, not before. Until then, if your next session isn't today, you may get one quiet reminder the morning of that day without being asked first.

If notifications for FinishStrong are set to deliver quietly, daily reminders stay off. Settings shows this and has a Turn On Reminders button.

You can turn reminders on or off anytime in Settings, and choose which types of reminders you want.

No pressure. Just clarity about what's ahead.

Yes.

FinishStrong plays a brief audio announcement when you reach the halfway point of your workout. You don't need to check your phone.

The announcement respects your device's silent mode. If VoiceOver is active, you'll hear the announcement through VoiceOver instead.

You can turn this on or off in Settings under "Halfway Announcement."

Stop. That's the right call.

After your run, tell us how it felt. The plan adjusts based on your answer.

We'd rather you stop early than push through.

That's okay.

After your run, you can tap "Not sure yet" instead of answering right away.

The app will check back with you later—usually after about 90 minutes—when you've had time to settle.

No pressure to decide immediately.

No.

The plan is a guide. You decide what happens.

If something doesn't feel right, don't do it. The plan adapts.

That's not what we're measuring.

This app builds consistency. Not speed.

If you're running regularly without getting hurt, that's working.

You can. We don't recommend it.

Extra volume is how people get hurt.

The plan already has what you need. More isn't always better.

Yes.

When you start a workout, choose "Treadmill" instead of "Outdoor Run."

The app tracks your time. When you're done, enter the distance from the treadmill display.

If you forget and start an outdoor run on a treadmill, the app will notice the GPS doesn't match and offer to let you correct it.

If you're a FinishStrong+ member with Apple Health connected, an indoor run recorded on your watch or in another app is already marked indoor in Apple Health. The import keeps that marking. You don't need to do anything differently.

Take it.

When you come back, the app picks up from where you are now. If it's time to start again, the app offers you a session to do right away, so getting back to it doesn't take extra thought.

No penalties. No catching up.

Open the workout from your history and tap "Fix This Workout."

You can correct the distance, duration, or workout type after the fact.

The original data is preserved so nothing is lost.

When you log a run or walk on a day your plan already had something scheduled, FinishStrong keeps the plan's original session type and records what you actually did as its own separate entry. Nothing gets overwritten.

This also works for workouts imported from Apple Health. If a distance or duration came in wrong from your watch or another app, you can fix it the same way, from your history. This is part of FinishStrong+.

You answer a few questions. We build a 4-week plan.

You can start your first session right away, the same day your plan is built. If today isn't one of your scheduled days, the app offers you that first session anyway, so you don't have to wait to get going.

Each week, the plan extends another week ahead. Always 2 weeks out.

After each run, you tell us how it felt. The plan adjusts.

Each week has a theme that tells you what the week is about - like "Proof of Concept" or "Recovery is Strength." You'll see this at the top of your Week tab, along with a brief explanation of the week's focus and why it matters.

If you subscribe to FinishStrong+, you can set a goal (like running a 5K) and the app builds a complete plan from where you are now to your goal, with guided walk/run intervals along the way.

When your plan adjusts - adding rest days, reducing volume, or shifting intensity - you'll see an explanation card telling you why.

These cards show up in the Today and Week tabs after any protective or progressive change.

FinishStrong+ keeps a plain, dated record of every change your plan made and the reason behind it. You'll find it on the Progress tab.

It's a record, not a target. Nothing on it asks you for anything.

Yes, if you're a FinishStrong+ member.

From Settings, you can start a different plan at any point. Everything you did before the switch, every completed workout and every past day, stays exactly as it was.

Some plan adjustments take more than a week. Easing back after time away. Protecting you after joint discomfort.

When that happens, your Week tab shows a short timeline: what changed, where you are in it, and where it settles.

It's a record of what the plan already did, not a target. Nothing on it asks you for anything.

When the adjustment finishes, the timeline goes away on its own.

Once you've logged something for a day, your Week calendar shows what you actually did, not what was planned. If you logged more than one activity that day, it shows the longest one. The full plan for that day, including what was originally scheduled, is still there when you open the day.

Sometimes the plan notices that everything has felt comfortable for weeks. Runs completed. Efforts feeling right. No physical complaints.

When that pattern holds long enough, the plan recalibrates once. Future workouts grow a little so they match the runner you are now.

You'll see a card explaining it when it happens. It's a one-time correction based on your own history, not a push.

If runs start to feel harder than they should, say so in your post-run feedback. The plan responds the way it always does.

That's why you're here.

This time is different. You're not relying on willpower.

The app makes the decisions. You just show up.

Stop running immediately.

When you're cleared to run again, update your profile in Settings. The plan rebuilds from where you are.

We can't prevent all injuries. We can help you avoid the preventable ones.

The free plan starts with four structured weeks, then continues as long as you want to keep running. There's no finish line. No graduation. No endpoint. Just consistent, steady running you can sustain.

If you're training for a 5K with FinishStrong+, the plan length depends on your starting point and how your runs feel. It could be 6 weeks or 12 weeks. The app adjusts as you go so you arrive at 5K safely, not on a fixed deadline.

The 10K pickup continues from your current base when your recent running supports that next step. It has no race date.

Half marathon and marathon plans work toward a race date instead. The app uses your recent running to determine how much time you need. If your chosen date does not leave enough time for a complete plan, the app shows you the earliest date it could build one for.

FinishStrong+ is an optional subscription that adds goal-oriented training plans.

FinishStrong+ is optional. It adds goal plans for 5K, 10K, half marathon, and marathon distances. The 10K pickup has no race date and appears when your recent running supports that next step.

The free version gives you a complete, adaptive running plan with post-workout feedback and plan adjustments. That's a full, working app.

FinishStrong+ adds a destination: tell us your goal, and we build a complete plan to get there. Goals range from a 5K to half marathon and marathon plans.

Your 5K plan includes guided walk/run intervals during training workouts, with haptic cues that tell you when to walk and when to run, and ends with one goal day: a straight 5.0 km attempt where you can walk whenever you need to. Half marathon and marathon plans build weekly structure and a taper toward your race date instead.

FinishStrong+ also keeps a plain, dated record of what your plan changed and why, and gives you more control over your schedule: choose your run days, move an upcoming run, pause a plan and pick it back up later, or start a different plan without losing any history.

FinishStrong+ also works with Apple Health, so runs and walks from your watch or other apps can count toward your plan, and you can send today's workout to your Apple Watch.

Yes.

If you're a FinishStrong+ member, go to Settings and tap "Start a Training Plan." The app checks your recent running and shows the goal plans available for your current history.

After a recently completed 5K plan, the app may offer a 10K pickup when your recent running supports it. The pickup continues from your current base and does not ask for a race date.

You can start a plan anytime. You don't have to do it right when you upgrade.

When you choose the 5K goal, the app asks a few questions about your current activity level and physical condition.

From there, it builds a complete plan from where you are now to running 5K continuously. The plan uses walk/run intervals that gradually shift the balance from walking to running.

Each workout tells you exactly what to do. During the run, you'll see a countdown timer for each interval and feel a haptic buzz when it's time to switch.

Most workouts use walk/run intervals, and you'll feel a haptic buzz when it's time to switch. The plan builds toward one goal day near the end: a straight 5.0 km run where you can walk whenever you need to, with a short warmup and cooldown on either side.

The plan adapts to how your runs feel, just like the free plan. If something feels too hard, the next session adjusts.

Every other FinishStrong+ workout tells you how long to go. Your final 5K goal day tells you how far instead: a straight 5.0 km run, with a 5 minute warmup and a 5 minute cooldown on either side. You can walk whenever you need to during the main run. There's no time limit and no pace to hit. Go the distance, at whatever pace gets you there.

This is part of FinishStrong+.

If you're following a FinishStrong+ 5K plan, you'll see two kinds of days with nothing scheduled: Rest Day and Open Day. A Rest Day is recovery your plan placed there on purpose, usually after a harder effort or a stretch of days in a row. An Open Day just has nothing scheduled; it isn't standing in for anything. Either way, nothing is required of you, and logging a workout on either kind of day works the same as any other day.

The app now looks at your recent running history to decide whether an imported run counts as a long run, instead of only checking what was scheduled that day. That applies to runs imported from now on. Runs already in your history keep the label they were given at the time; we don't rewrite what's already there. If a distance or duration on an older run looks wrong, you can fix that from the workout's own page. See "What if I entered the wrong distance or time?"

The app records what you completed and shows what is available next.

You can keep the same sessions in maintenance mode, or choose the 10K pickup when your recent running supports that next step. The 10K continues from your current base and does not require a race date.

Half marathon and marathon plans use a race date and build the runway they can support from your recent running. The 10K pickup has no race date. It starts from the running history that qualifies for the pickup and ends with a 10K finisher run.

The app checks whether your recent running supports the 10K before it offers the plan.

The app only recommends what it can build safely from where you are.

When you pick a race and a date, the app checks your recent running against what that distance and date actually require. If your history does not support it yet, the app shows you the earliest date it could build a complete plan for, based on your own numbers.

You can still choose to continue toward your original date. The app will tell you honestly where that plan falls short before you install it.

This isn't a no. It's the app doing the math instead of leaving you to guess.

Your race date never moves on its own.

If you pause your plan and come back, the app checks the math again against your actual race date, not the day you return. If there's still enough time to reach your full targets, you'll see that. If time has gotten tight, the app tells you honestly and shows you a plan built for what's left. If there isn't enough runway anymore, the app will say so and point you toward a different plan.

Either way, you'll know exactly where you stand. Nothing changes behind your back.

When you start FinishStrong+ with Monthly or Annual, you get 14 days free, the first time you subscribe to either one. Lifetime is a one-time purchase, so it has no trial.

During the trial, you have full access to the FinishStrong+ training plans and features available to you.

If you cancel before the trial ends, you keep access until it ends. Then your goal-oriented plan pauses, and the next time you open the app, a free plan takes over. It starts at a week based on your recent running over the last 28 days. Your workout history and progress are preserved.

If you decide to resubscribe later, your goal-oriented plan picks up where you left off, and the free plan is set aside. Runs you completed on the free plan stay in your history. For a half marathon or marathon plan, your race date stays the same and the app checks whether the plan can still reach your original targets before you continue.

Open the Settings app on your iPhone, tap your name at the top, then tap Subscriptions. Find FinishStrong and tap Cancel Subscription.

You keep access to FinishStrong+ until the end of your current billing period. After that, your goal-oriented plan pauses, and the next time you open the app, a free plan takes over. For a half marathon or marathon plan, your race date does not move. If you return later, the app checks whether the plan can still reach your original targets by that date.

Your progress and workout history are never deleted.

During a FinishStrong+ workout, the app guides you through timed intervals of walking and running.

You'll see on screen what you're doing now (walking or running), how long until the next switch, and what's coming next.

When it's time to switch, you'll feel a haptic tap. You don't need to watch the screen.

The intervals start easy and gradually shift toward more running over time. The pace is set by your plan, not by you - so you don't have to decide anything mid-run.

FinishStrong+ comes as Monthly, Annual or a one-time Lifetime purchase. The current price of each, in your local currency, is shown on the FinishStrong+ screen in the app before you buy. Apple tells you before any price increase to a subscription you already have.

Monthly and Annual share one 14-day free trial, the first time you subscribe to either. Lifetime is a one-time purchase, so it has no trial. Whether the trial still applies to you is shown on the same screen. You can cancel a subscription anytime in Settings on your iPhone or iPad. See "How do I cancel my subscription?" for the exact steps.

Yes, if you're a FinishStrong+ member and you connect Apple Health.

Once connected, runs and walks recorded on your watch or in another app come into FinishStrong and count toward your plan, the same as a workout you tracked directly in the app. Your plan's adjustments take them into account too. Apple Health import works while FinishStrong+ is active. If FinishStrong+ is no longer active, import pauses, and workouts already imported stay in your history. When you resubscribe, import turns back on and brings in runs from the last 28 days.

Connect Apple Health from Settings. This is part of FinishStrong+.

Yes, if you're a FinishStrong+ member with a paired Apple Watch.

You can send today's workout to your watch so the structure is there when you start: what to do and when to switch. It does not send pace targets or heart rate alerts.

If you don't have a paired watch, this row doesn't appear. Everything else in the app works the same. This is part of FinishStrong+.

Nowhere but your device.

FinishStrong+ reads the dates, duration, distance, and indoor flag of your running and walking workouts from Apple Health. It does not read heart rate. If you turn on saving workouts to Apple Health, workouts you complete in FinishStrong are written there too.

While FinishStrong+ is active and Apple Health import is turned on, FinishStrong can check for new workouts in the background. During eligible setup flows, it can also read your previous 56 days of running and walking activity to suggest your recent activity level. You can change the suggestion. That setup query does not save copies of the workouts.

For eligible outdoor workouts recorded on your Apple Watch, FinishStrong can read an available route to display a map. Route access requires Apple Health permission. Routes are read for display and are not saved by FinishStrong. Displaying the map requests map imagery from Apple.

All of this happens on your device. Health data is never sent to us, never included in analytics or crash reports, and never used for advertising. This is part of FinishStrong+.

If you're a FinishStrong+ member with Apple Health connected, an eligible outdoor run recorded on your Apple Watch can show a map when Apple Health has a route available for that workout.

Runs tracked in FinishStrong, manually entered runs, and indoor workouts do not have a route to display. Missing Apple Health permission or an unavailable route can also prevent a map from appearing.

The route is read while you're viewing the workout. FinishStrong doesn't save a separate copy.

Open the Settings app on your iPhone, go to Privacy & Security, then Health, and remove FinishStrong's access. You can also turn off individual toggles inside FinishStrong's own Apple Health section in Settings.

Disconnecting stops future reading and writing. It does not delete workouts already imported. To remove those, use Delete All Data in FinishStrong's Settings, which removes the app's own copies. Deleting a workout in Apple Health does not delete FinishStrong's record of it, and deleting FinishStrong's record never deletes anything from Apple Health. This is part of FinishStrong+.