Your First Week with Prymo: A Simple Setup Guide

The first week with any training app decides whether it becomes part of your life or another forgotten icon. Here is how to get Prymo working for you from day one.

Step 1: answer the onboarding honestly

Prymo builds your plan from your answers, so resist the urge to flatter yourself. If you run 20 kilometres a week, say 20 — not the 35 you ran during your best month last year. If you can train four days a week, do not promise six. An honest plan you complete beats an ambitious plan you abandon. You can always tell Prymo things have improved later, and the plan will grow with you.

Step 2: connect Apple Health

If you wear a watch, connect it. Heart-rate data feeds your readiness score, giving Prymo a physiological read on your recovery rather than relying on training load alone. It is the difference between a coach who watches you run and one who reads about it afterward.

Step 3: pick a real race

A goal with a date changes everything about how you train. Browse the races section, pick something that excites you — and give yourself enough runway. As a rule of thumb: 12–16 weeks for a first big race, more if you are starting from low mileage.

Step 4: run the first week as written

Early sessions may feel too easy. That is deliberate. The first weeks establish routine and let tissue adapt before load climbs — the phase where impatient runners get hurt. Trust the ramp; it accelerates soon enough.

Step 5: make checking in a habit

• Morning: glance at your readiness score before deciding how the day's session should feel.
• Before the run: read the session card — the target effort matters more than the distance.
• Add the widget: today's workout on your home screen removes one more excuse.

You do not need motivation every day. You need a plan that shows up every day — motivation follows.

One week in

After seven days, Prymo already has real data on you: how the sessions felt, how your body responded, whether the schedule fits your life. From here the plan stops being a template and starts being yours.