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Run 5k

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Run 5k gets you in shape using our 3-days-a-week beginner run/walk program. In 8 weeks, you'll be able to run 5 km or 3.1 miles.

Integrated with HealthKit.
Set your weight in the Health app and Run 5k will save your Calories burned for each workout to the Health app.

Tracks your distance and pace using GPS.
If you can't or don't plan to run outside, you can optionally turn off GPS and do your workouts on a treadmill.

Includes built-in reminders to stretch.
Complete warmup and cooldown stretch program, including dynamic moves to warm up your muscles and static cooldown stretches.

Built-in heart rate meter. Support for Bluetooth heart rate monitors.
Run 5k supports all standard Bluetooth Smart heart rate monitors. Our Heart Rate Calculator will help you find your target heart rate and pace for your workouts.

Try the ❤ Heart Rate Calculator.

Uses your playlists, or use other music apps, for music.
Control your music from within the app using the built-in Music control tab, or play podcasts or music from other apps while you work out.

Voice cues tell you when to switch between walk and jog intervals.
Voice cues and beeps will still play even with music in the background or if you switch to another 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 ★★★★★

I just wanted to let you know that your app has helped change my life. Your app allowed me to become a runner without hurting myself. I now run 5 to 10k every other day. I have tried them all, I recommend yours to everyone I know. Thanks!
— denisguitard

Easy to understand and very user friendly, this program is great for beginners. You see your improvement without feeling like you can't keep up. Just the right level and progress for me! And it's compatible with Nike+ too!
— sonik_tooth

This is a great app. I thought it would be impossible to run 5 minutes let alone for 30, this week by week programme builds you up and you surprise yourself at what you achieve. Thanks so much.
— RachelLM

Schedule

Week Day 1 Day 2 Day 3
1 Jog :45,
Walk 1:30,
Jog :45,
Walk 1:00,
5 times.
Jog :45,
Walk 1:30,
Jog :45,
Walk 1:00,
5 times.
Jog :45,
Walk 1:30,
Jog :45,
Walk 1:00,
5 times.
2 Jog 1:30,
Walk 1:30,
Jog 1:30,
Walk 2:00,
3 times.
Jog 1:30,
Walk 1:30,
Jog 1:30,
Walk 2:00,
3 times.
Jog 1:30,
Walk 1:30,
Jog 1:30,
Walk 2:00,
3 times.
3 Jog 2:00,
Walk 2:00,
Jog 3:00,
Walk 2:00,
2 times.
Jog 2:00,
Walk 2:00,
Jog 3:00,
Walk 2:00,
2 times.
Jog 2:00,
Walk 2:00,
Jog 3:00,
Walk 2:00,
2 times.
4 Jog 3:00,
Walk 3:00,
Jog 4:00,
Walk 3:00,
Jog 5:00.
Jog 3:00,
Walk 3:00,
Jog 4:00,
Walk 3:00,
Jog 5:00.
Jog 3:00,
Walk 3:00,
Jog 6:00,
Walk 3:00,
Jog 4:00.
5 Jog 5:00,
Walk 2:00,
Jog 7:00,
Walk 2:00,
Jog 5:00.
Jog 5:00,
Walk 2:00,
Jog 8:00,
Walk 2:00,
Jog 3:00.
Jog 8:00,
Walk 2:00,
Jog 10:00.
6 Jog 6:00,
Walk 1:00,
Jog 12:00.
Jog 10:00,
Walk 1:00,
Jog 8:00.
Jog 20:00.
7 Jog 15:00,
Walk 2:00,
Jog 5:00.
Jog 20:00,
Walk 2:00,
Run 1:00.
Jog 22:00,
Walk 1:00,
Run 1:00.
8 Jog 25:00. Jog 28:00. Jog 30:00.

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.