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Run 10k for iOS

Train for your first 10k with our 3-days-a-week run/walk program. In 13 weeks, you'll be able to run a 10k or 6.2 miles.

Download on the App Store
iPhone screenshot

FEATURES

Audio cues tell you when to run and walk. Voice cues and sounds play over music and continue playing even if the app is in the background.

HealthKit integration. Run 10k calculates your Calories burned for each workout and saves the data to the Health app.

GPS to track distance and pace. Turn on GPS when you're running outside, or turn it off and do your workouts on a treadmill or indoor track.

Heart rate monitor support. Run 5k supports standard Bluetooth Smart heart rate monitors and includes a built-in heart rate checker. Use our ❤ Heart Rate Calculator to find your target heart rate.

Play music from any app while you're in a workout. You can use streaming services like Spotify or Apple Music, or just play your own music.

Compatible with Apple Watch. Check your pace, distance, and get notified when to run and walk all from your wrist. You can also pause a workout without taking your phone out of your pocket.

Built-in stretch program. Run 10k includes reminders to stretch during your warmup and cooldown with our complete dynamic and static stretch programs, all included in the app.

Do workouts even with a locked screen. If you turn off your screen with the power/lock button, your workout timer and voice cues continue working.

Share your progress. Share your workout data on Twitter and/or Facebook.

REVIEWS ★★★★★

This app provides the methodology to truly get you from the couch to running. It is very easy to use and date stamps your runs. I am now running like the wind.

– Lsr757

Great app!!! After not running for 6 yrs this app eases you back into running shape!! I would recommend it to anyone looking to get into shape or get back to their former glory.

– BrandBeas44

SCREENSHOTS

iPhone

start workout screen in workout screen rest screen workout complete screen workout complete screen

Apple Watch

watch-1 watch-2 watch-3 watch-4

SCHEDULE

run color Run

walk color Walk

DAY 1 DAY 2 DAY 3
WEEK 1
  • :30,
  • 4:30,
  • repeat 7x.
  • :30,
  • 4:30,
  • repeat 8x.
  • :30,
  • 4:30,
  • repeat 8x.
WEEK 2
  • 1:00,
  • 4:00,
  • repeat 9x.
  • 1:00,
  • 4:00,
  • repeat 8x.
  • 1:00,
  • 4:00,
  • repeat 8x.
WEEK 3
  • 1:30,
  • 3:30,
  • repeat 10x.
  • 1:30,
  • 3:30,
  • repeat 8x.
  • 1:30,
  • 3:30,
  • repeat 10x.
WEEK 4
  • 2:00,
  • 3:00,
  • repeat 11x.
  • 2:00,
  • 3:00,
  • repeat 9x.
  • 2:00,
  • 3:00,
  • repeat 10x.
WEEK 5
  • 2:30,
  • 2:30,
  • repeat 12x.
  • 2:30,
  • 2:30,
  • repeat 10x.
  • 2:30,
  • 2:30,
  • repeat 10x.
WEEK 6
  • 3:00,
  • 2:00,
  • repeat 13x.
  • 3:00,
  • 2:00,
  • repeat 10x.
  • 3:00.
  • 2:00,
  • repeat 11x.
WEEK 7
  • 4:00,
  • 2:00,
  • repeat 10x.
  • 4:00,
  • 2:00,
  • repeat 9x.
  • 4:00,
  • 2:00,
  • repeat 9x.
WEEK 8
  • 5:00.
  • 1:00,
  • repeat 10x.
  • 5:00.
  • 1:00,
  • repeat 8x.
  • 5:00.
  • 1:00,
  • repeat 9x.
WEEK 9
  • 7:00.
  • 2:00,
  • repeat 7x.
  • 7:00.
  • 2:00,
  • repeat 6x.
  • 8:00.
  • 2:00,
  • repeat 5x.
WEEK 10
  • 10:00.
  • 1:00,
  • repeat 4x.
  • 20:00.
  • 1:00,
  • 20:00.
  • 22:00.
  • 1:00,
  • 22:00.
WEEK 11
  • 25:00.
  • 1:00,
  • 25:00.
  • 30:00.
  • 1:00,
  • 25:00.
  • 40:00.
  • 1:00,
  • 10:00.
WEEK 12
  • 45:00.
  • 1:00,
  • 20:00.
  • 50:00.
  • 1:00,
  • 15:00.
  • 45:00.
WEEK 13
  • 50:00.
  • 40:00.
  • 60:00.
Note: If the workout ends in a walking interval, the last walking interval of the workout is skipped so that you move directly into cooldown.

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