In the Formyfit app, go to the Activities tab, then select Training Plan and click on "Create my personalized plan."
You will then need to answer a few questions to personalize your training plan.
Creating a plan is based primarily on your maximum heart rate and your VMA (Maximum Aerobic Speed). If you know these, you can enter them directly. Otherwise, if you don't know your level, you can take a VMA test. Note that the test starts as soon as you tap "No, help me define it."