Train · Adapt · Achieve
The running plan that adapts to you.
HIE turns your goal, your current fitness and the time you have into a structured plan, then adjusts it safely as your training unfolds.
Free for any distance · Pro from £9.99 a month
Tue 14 Oct
Today
Week 6 of 12 · Build
6 × 800 m intervals
Warm-up
2 km easy
5:40–6:00/km
6 × 800 m
90 s jog between
3:25–3:30/km
Cool-down
1.5 km easy
5:40–6:00/km
- Plans for every distance, from the mile to 100 km ultras
1 mi → 100K
Plans for every distance, from the mile to 100 km ultras
- Weeks per plan, fitted around your race date
6–24
Weeks per plan, fitted around your race date
- To start, with no card needed
£0
To start, with no card needed
- Your whole week planned, session by session
7 days
Your whole week planned, session by session
How to say HIE
hie
/haɪ/
rhymes with high, sky, fly
verb(hies, hieing or hying, hied)
archaic or literary
1Go quickly; hasten.
‘hie thee to the start line’
Origin
Old English hīgian ‘strive, hasten’. First recorded in the 12th century.
The name
Say it “high”.
HIE is an old word meaning to go quickly, from the Old English hīgian: to strive and hasten. That’s what training is for: getting a little faster, and going a little further, one well-planned session at a time.
Go quickly. Go further.
Know exactly what every session is for.
Each day has a purpose and clear targets for pace or effort. Plan it on your phone, then follow it step by step on your wrist.
Where you are
Rep 3 of 6, with a ring that fills as the rep goes.
Live pace against target
Your current pace beside the range you’re aiming for.
Effort at a glance
Heart rate and distance into the rep, without scrolling.
REP 3/6
3:27
/km · live pace
A plan that moves with your week.
Missed a run, short on sleep or legs feeling heavy? HIE rebalances the week around what actually happened, and always tells you what changed and why.
ProFull adaptive training after every run
Week 6 · Build
Live planRest
Recover
Tempo
7 km
Easy
6 km
Easy
5 km
Long run
16 km
Intervals
6 × 800 m
Rest
Recover
Intervals moved to Friday. You reported heavy legs after Tuesday’s tempo. Keeping 48 hours between hard sessions protects the quality of both.
See the work turning into results.
Clear feedback after every session, and a steady view of your fitness building towards race day. Every chart answers a real question about your running.
ProDetailed analysis and race predictions
After the run
6 × 800 m, all on target
6/6
in range
Even and controlled. Every repetition landed inside the target, with heart rate rising gradually rather than spiking. Next week’s session builds on this.
Estimated 5K
22:48 −1:22
from 24:10 · 12 weeks
How your plan is shaped
Lighter weeks are built in so you absorb the training.
Screens and figures shown are illustrative examples.
From sign-up to your first session in minutes.
How it works
- 01
Set your goal
Add your race, from a fast mile to your first ultra, or simply aim to run more consistently.
- 02
Tell HIE about you
Your current ability, how many days you can run and how long you have on each.
- 03
Train with clear sessions
Warm-up, main set and cool-down laid out step by step, on your phone and your wrist.
- 04
Your plan adapts
After each run HIE compares what you did with the plan and adjusts what’s next, within safe limits.
Built for your goal
From your first run to your first ultra.
Plans for every race from the mile to 100 km, and for starting out, running further or getting faster. Each one fits your ability, from complete beginner to international standard, and the days you can run.
Every distance
- From your first run to 100 km.
- Mile, 1.6 km
- 5K, 5 km
- 10K, 10 km
- 10 miles, 16.1 km
- Half, 21.1 km
- Marathon, 42.2 km
- 50K, 50 km, ultra
- 100K, 100 km, ultra
Every level, from your first run to elite and pro athletes
Ultras from 50K to 100K
- First run
- Returning
- Club runner
- Experienced
- Elite and pro
Rules, not guesswork
Progression, recovery weeks, tapering and the spacing of hard sessions follow tested coaching rules.
Steady, not reactive
One poor run won’t derail your plan. Changes need enough evidence and stay within safe limits.
Private by design
Your data coaches you and nothing else. We never sell it, and every sign-in uses two-step verification.
Plans
Start free. Go further with Pro.
Free gives you a complete plan for any distance, every week to race day. Pro unlocks the full experience: a plan that adapts after every run, HIE Coach and deeper analysis, for less than most running apps charge.
Free
A complete, structured plan for any distance. Not a trial.
No card needed
Your whole plan is free, every week to race day, at any distance. One active plan at a time.
- One active plan at a time, any distance
- Your whole plan, every week to race day
- Beginner and return-to-running plans
- Send sessions to your watch
- Race date and goal setting
- Training paces and calendar
- Basic history and progress charts
- Essential adjustments, such as moving a session safely
Pro
The full experience: a plan that adapts after every run, with coaching and deeper analysis.
or £79.99 a yearSave 33%
Everything in Free, plus:
- Unlimited plans, including more than one at a time
- Full adaptive training after every run
- Automatic rescheduling of missed sessions
- HIE Coach: ask questions about your training
- Detailed post-run analysis and coaching
- Heart rate, threshold and training load analysis
- Race predictions and race-day strategy
Guides
Run your first race with confidence.
Your first 5K: a beginner’s guide
How to go from not running to finishing 5K in around 8 to 10 weeks, with run-walk intervals, easy pacing and enough rest.
Read guideFrom 5K to 10K: how to step up
Already running 5K? How to double your distance over 6 to 8 weeks with a weekly longer run and gradual increases.
Read guideHalf marathon for beginners
A realistic 12 to 16 week approach to your first 13.1 miles: building the long run, easy pacing, lighter weeks, fuelling and tapering.
Read guideQuestions
Common questions about HIE.
HIE is a personalised running training app. It builds a structured plan around your goal, your current fitness and the days you can run, then adjusts it as your training unfolds, always explaining what changed and why.
Say it “high”. Hie is an old word meaning to go quickly, from the Old English hīgian: to strive and hasten.
Yes. HIE Free gives you one complete plan at a time for any distance, every week to race day, not just the first. HIE Pro, at £9.99 a month or £79.99 a year, adds full adaptive training, HIE Coach and deeper analysis.
Starting to run, running further, general fitness and improving speed, plus races from the mile, 5K, 10K and 10 miles to the half marathon, marathon and ultras from 50K to 100K. Plans suit every ability, from your very first run to international standard, run from 6 to 24 weeks and are fitted around your race date and the days you can run.
After each run HIE compares what you did with what was planned and how it felt, then adjusts upcoming sessions within safe limits. It won’t overreact to a single run. Essential adjustments are free; full adaptive training is part of Pro.
HIE is in private testing with a small group of invited runners before opening more widely.
Go further
HIE is currently in private testing.
We’re testing with a small group of invited runners before opening more widely.
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