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It's a walk-run plan that takes you from your first mile to twelve miles a day, over 22 weeks. You run three sessions a week with four rest days in between. Each session, you walk a little and run a little — the runs get longer, the walks get shorter, until you're running continuously. After week 22, you're running twelve miles every day. That's the whole thing.

There are six milestones along the way: first mile, build to continuous, 5K, toward 10K, 10K, and 12 miles daily.

Probably not. Your streak counts days you showed up — that includes rest days, walk-only fallbacks, and acknowledged sick days. The only way to break a streak is to do nothing on a planned run day and not mark it as rest or sick.

If you couldn't run but did something small — even a five-minute walk — that counts.

Sick? Tap "Feeling off?" on Today. The plan slows by a session, the streak stays.

Yes. Settings → Schedule. Change which days are rest days, or change how many rest days you take per week.

The recommended number is four (three runs a week) for weeks 1–15. If you pick fewer, we slow your weekly progression to keep recovery built in — you'll do one extra qualifying run per missing rest day before advancing to the next week.

Because pace is a metric, not a goal. We tell you what to do today: run for one minute, walk for one and a half, repeat. The pace is whatever your body does in that minute. If you push pace before your body is ready, you get hurt. If you let the plan do its work, the pace takes care of itself.

One exception: if you're going much faster than the early weeks expect, you'll get one gentle cue to ease up — because the most common beginner injury is doing too much too soon.

Open Apple Music, Spotify, Overcast, Audible, whatever — and start playing before you tap Start. Our audio cues run on top of your audio: a short, distinct tone for each moment — a rising tone when it's time to run, a falling tone for walk breaks. The cue briefly ducks your volume, sounds, and lets your audio return to full. We don't pause it, we don't replace it, and nobody talks over your podcast.

This uses iOS's audio session mixing — the same mechanism Apple Maps uses during a podcast.

Yes. On the pre-run screen, switch from "Outdoors" to "Treadmill." The cues, timer, and segment logic all work the same. We just don't use GPS, and we ask you to log your distance at the end of the run if you want it recorded accurately.

If you start outdoors and GPS dies mid-run (tunnel, dense forest, indoor track), you can switch to treadmill mode without losing your segments.

You keep going. Week 22 isn't a finish line — it's the point where the daily 12-mile habit becomes the plan itself. The app keeps prompting you to run twelve miles a day, every day, with the rest of the architecture (streak, sick days, audio cues) intact.

If you want to reset and run the plan again from week 1, you can in Settings → Reset plan.

Turn on Apple Health (it's opt-in, in Settings or onboarding) and every completed run writes to HealthKit as it finishes — distance, time, calories, and your route for outdoor runs. From there it's yours: the Health app can export everything, and any app you've connected to Health can read your workouts.

Not yet. A one-way sync to Strava is on the roadmap for a future update. In the meantime, runs saved to Apple Health can flow to other services that read HealthKit.

Very little. Your runs, routes, and health data stay on your device and in your iCloud (a private database we can't read). The only things we collect are your subscription status (to verify your purchase), anonymous crash reports, and opt-in product events — off by default, no identity attached.

We don't track you across other apps. We don't sell or share anything. We don't use ads. The full privacy policy is short and matches the App Store nutrition labels exactly.

Apple handles all refunds for App Store subscriptions — we can't process one directly. To request a refund, go to reportaproblem.apple.com, find the 12 Mile Habit charge, and request a refund. Apple usually replies within 48 hours.

If the refund is denied and you think it shouldn't have been, email hi@12milehabit.com and we'll do what we can — though Apple's decision is usually final. You can also cancel anytime in Settings → Subscriptions on your iPhone and you won't be charged again.

Email hi@12milehabit.com. Include your device model, iOS version, and what you were doing when it happened — or use the app's diagnostic export (Settings → Privacy → Export diagnostic data) and attach the file.

I read every email. There's no ticket queue, no chatbot, no "your case has been escalated." Just me.