**please note this feature is only available on mobile
How To Access:
First make sure that your App is up to date! Once your App has been updated you will see the Workout Carousel on your daily program.
Scroll Across your Carousel and you will see the option “Run With Sam”
Once you’ve selected Run With Sam you will be taken to your 28 Run Onboarding (don’t worry if you forget this you can access the onboarding at anytime – we’ll show you how to do that later)
The choice is yours when it comes to how you want to run, you have the option to interval run or free run. You can also select your training type and goal.
Training Type
What sort of running training are you after> Choose a level that suits you, don’t worry you can change this at any time if you want to go up or down a level.
Beginner: 30 sec run / 90 sec walk
Intermediate: 60 sec run / 60 sec walk
Advanced: 90 sec run / 30 sec walk
Goal
What is your running goal?
I want to run 1km
I want to run 5km
I want to run 10km
I want to train for half a marathon (21km)
I want to train for a full marathon (42km)
I just want to stay active – it’s not about achieving a distance goal, I just love to run because it makes me feel good.
How many days would you like to run?
Select the amount of days you would like to realistically run, you can change this in your settings at any time.
What happens at the end of my run?
At the end of your run you will see a map of where you’ve run and you’ll have the chance to take a sweaty selfie.
Can I run more than once a day?
You sure can! All you need to do is click on Let’s Run and your running program will open again
Things to keep in mind:
This is an audio experience, make sure you have your headphones handy so that I can coach you throughout your run. You can lock your device and still have the audio come through. You can also select to have your own music play through the app
Please make sure you allow GPS to be switched on
FAQS
What’s the difference between interval and free run?
Interval runs:
Intervals work by providing you with different on and off times for running. Start with the level that you feel the most comfortable with and work your way up to advanced.
Free runs:
The Free Run option is perfect for 28ers who don’t want to run to intervals, or just want to get out there and go!
Free running can also be used to log your walks or bike rides too. This option can be used for any activity that involves distance or time
How do I select my own music?
Just like workouts, there is an option on the Exercise view (for both interval and free running) that lets you change from the default track to tunes you might have on your phone or Spotify playlists (once you go through the Spotify integration). It should appear as `Sam’s running track` that you toggle and change to whatever you want.
Do I have to turn my GPS on?
You will need to turn this feature on so that we can track your run and provide you with a customized running map.
Where does this information save?
Your running history stays in your profile
How can I access my running history?
Click on your profile icon in the lower Right hand corner of the screen. Scroll down and you will see “Running History”. Once you select this option you will be able to see all of your previous runs.
What if I want to change my level?
No problem at all. Head to your profile page, Select Settings . Run Settings > Select Running Level and change your level
I want to watch onboarding again, can I?
Sure can! Head to your profile page. Select Settings . Run Settings > Select Relaunch Onboarding
How are my steps tracked?
The step counter at the moment in the 28 App is purely based on the device movement, and is linked to an internal phone pedometer rather than Healthkit on iOS. But watch this space there’s always exciting developments at 28.
Can I turn off the step counter?
You sure can! This can be disabled in your settings, under ‘Display Settings - Toggle Step Counter’
Can I log my run in case I forget my phone?
You sure can. Simply click on “Let’s Run” and press Log Run in the top right hand corner and enter your details
How do I log my run?
Click on the top right-hand corner where it says “Log Run”, the pop up will appear and you can log the distance travelled and time taken. Once you Log your run your run will appear marked off.
Can I mark off a workout and a run?
Yes! When you mark off a second activity for the day a star will appear on your workout – you can do as many or as little activities as you like each day
Can I shut Sam up?
You sure can! Just like in a workout, if you tap on a screen, just like in workouts you will see the “Shut Sam Up” option
Will this connect to my Apple Watch?
Your steps will connect to your watch via the Apple Heath Kit, however free runs an interval runs aren't recorded. If you forget your device you can always log your run manually after.
Trouble Shooting
My App didn't change when I updated
It's possible that the update didn't complete. Uninstall and re-install your app this should fix the problem :)