Running, lifting, or both
From your first workout to your fastest race.
Miles & Iron builds a year of training around you, whether you’ve never run a mile or you’ve trained for years. Gym or home, 3 to 6 days a week, and every session adapts as you log.
First 2 weeks free. No account needed. Works on iPhone and Android, offline too.
Week 12 · Foundation
Sample hybrid week, dumbbells at homeHow it works
Two minutes to a plan. Then just open Today.
Answer a few questions
What you want to train for, how many days you have, what equipment you own and where you’re starting. Every number is optional. A short health check comes first.
Train from the Today tab
Every session shows sets, reps and the exact load, or the distance and pace. Short on time? Tap Short and the session trims to about 45 minutes.
Log it and the plan adapts
Hit the top of your rep range and it tells you to add weight. Log a 5K time trial and every pace updates. Beginner moves give way to harder ones as you progress.
What’s inside
One app, from day zero to day one thousand
Day-zero friendly
Never run? Start with 8 weeks of walk-run. Never lifted? Learn the moves with beginner exercises and light weights, then level up as you go.
385 exercises, tagged and matched
Each one is tagged by movement, muscles and level (beginner, moderate or advanced) and filtered to your gear: full gym, dumbbells, kettlebells, steel clubs and maces, a barbell, bands or just bodyweight.
No two plans alike
Your plan is generated just for you, so your sessions differ from everyone else’s. Exercises rotate every 4 weeks to keep things fresh. Don’t like one? Tap Swap.
Your main lifts, your choice
Squat, hinge, push and pull with the variations you like, from back squat to goblet squat and bench press to push-ups. Add a recent set and the plan sets exact loads.
Find your next race
Browse upcoming runs in any state, sorted by date, distance or fee and filtered by city, length and price. Tap Sign up to register on the race’s own page.
Race builds that fit your date
5K to marathon, a second race later in the year and tune-ups. Paces come from your own times and update every time you log a time trial.
Your split, or ours
Full body, upper/lower, push/pull/legs, upper/lower + PPL, Arnold, a body-part split, or build your own day by day. Or let the plan pick what fits your week.
Macro targets and a food log
Daily calories, protein, carbs and fat that follow your training, with more food on long-run days. Log meals in seconds from built-in and saved foods. Prefer no numbers? A simple fueling checklist instead.
A quote for every day
Stoic, scripture, philosophy and more, picked for the day in front of you: grit before a long run, perspective on a rest day. Hide any category in Settings.
Your data stays on your phone
No account and no tracking. Your logs live on your device, work offline, and back up to a file you keep.
Guardrails
Built to keep you training, not sidelined
Whatever you train for, these rules run quietly in the background of every plan.
- Health check before you startA yes on any screening question puts the plan in cautious mode until a doctor clears you.
- Long runs grow 2 miles at mostNo run is ever more than 2 miles past your longest of the previous 4 weeks.
- Starts where you areNew runners begin with walk-run. Everyone else starts near their current weekly mileage and builds about 10% a week.
- Beginner moves firstHarder exercise variations unlock as the weeks go by, never on day one.
- RPE 8 cap on main liftsA set that goes past it prompts you to lower your training max, right in the session.
- Safe fat loss onlyNever faster than 1% of body weight a week, never below your resting needs, and no targets at all for anyone who flags an eating-disorder history.
Pricing
Try two full weeks. Unlock the year when you’re ready.
Free
- Your full plan built and previewed
- Every session in weeks 1–2
- Run and lift logging, forever
Yearly
- All 52 weeks, through race day and beyond
- Race builds, tune-ups and a second race
- Weekly fueling targets
Prices in US dollars. Taxes are calculated at checkout by our payment partner, which acts as the merchant of record. Cancel anytime; you keep access until the end of the period you paid for.
Questions
Before you start
Who is this for?
Adults at any starting point: brand new, coming back after time off, or years in. Pick running, lifting or both. New runners begin with walk-run, new lifters with beginner exercises and light weights, and experienced athletes get moderate and advanced work from week 1.
Do I need a gym?
No. Tell it what you have: a full gym, dumbbells, kettlebells, a barbell and rack, bands, a pull-up bar, a bench, or nothing at all. The plan only uses exercises your equipment allows, and you can change it anytime.
Can I choose my training split?
Yes. Pick full body, upper/lower, push/pull/legs, upper/lower + push/pull/legs, Arnold, a body-part split or a custom week where you choose each day’s focus. Every split runs through the same weekly volume and recovery limits, and leg days are placed away from your long run.
Can I find races in the app?
Yes. Runs → Find a race lists upcoming runs and walks in any US state from RunSignup, with dates, distances and registration fees, refreshed every time you open the app. You register on the race’s own page.
Does it track food?
Yes. The Food tab shows your calorie and macro targets for the day and a quick food log with built-in staples, your saved foods and recents. Your data stays on your phone.
Can I pick my own lifts?
Yes. Choose the squat, hinge, push and pull variations you like, such as back squat, trap bar deadlift, bench press, push-up or chin-up, or leave them on “Plan chooses” and it picks for your level and equipment.
Is this medical advice?
No. Miles & Iron is general fitness and nutrition education. It doesn’t diagnose anything or replace your doctor, a physical therapist or a coach. If the health check flags something, talk with your doctor before training hard.
Where is my data stored?
On your phone, in the app’s own storage. There’s no account and we don’t collect your training logs. Back up from Settings to a file you keep in iCloud Drive or Google Drive.
How do I install it on my iPhone?
Open the app in Safari, tap Share, then Add to Home Screen. It opens full-screen like any app and works offline. On Android, tap Install when your browser offers it.
How does unlocking work?
Tap the Free chip in the app and choose yearly or monthly. After checkout you get a license key by email; paste it into the app. To use it on a new phone, restore your backup and paste the same key.
What if I miss a week?
Pick up where the calendar is. The plan’s busy-week rule tells you which sessions to keep: the first two main lifts, the quality run and the long run.