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Run 5k for iOS

Get 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.

Download on the App Store
iPhone screenshot

FEATURES

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.

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 5k 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.

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.

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.

Built-in stretch program. Run 5k 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.

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

REVIEWS ★★★★★

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.

— denisguitard

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.

— RachelLM

SCREENSHOTS

iPhone

start workout screen warmup screen run screen stretching screen stretching 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
  • :45,
  • 1:30,
  • :45,
  • 1:00,
  • repeat 5x.
  • :45,
  • 1:30,
  • :45,
  • 1:00,
  • repeat 5x.
  • :45,
  • 1:30,
  • :45,
  • 1:00,
  • repeat 5x.
WEEK 2
  • 1:30,
  • 1:30,
  • 1:30,
  • 2:00,
  • repeat 3x.
  • 1:30,
  • 1:30,
  • 1:30,
  • 2:00,
  • repeat 3x.
  • 1:30,
  • 1:30,
  • 1:30,
  • 2:00,
  • repeat 3x.
WEEK 3
  • 2:00,
  • 2:00,
  • 3:00,
  • 2:00,
  • repeat 2x.
  • 2:00,
  • 2:00,
  • 3:00,
  • 2:00,
  • repeat 2x.
  • 2:00,
  • 2:00,
  • 3:00,
  • 2:00,
  • repeat 2x.
WEEK 4
  • 3:00,
  • 3:00,
  • 4:00,
  • 3:00,
  • 5:00.
  • 3:00,
  • 3:00,
  • 4:00,
  • 3:00,
  • 5:00.
  • 3:00,
  • 3:00,
  • 6:00,
  • 3:00,
  • 4:00.
WEEK 5
  • 5:00,
  • 2:00,
  • 7:00,
  • 2:00,
  • 5:00.
  • 5:00,
  • 2:00,
  • 8:00,
  • 2:00,
  • 3:00.
  • 8:00,
  • 2:00,
  • 10:00.
WEEK 6
  • 6:00,
  • 1:00,
  • 12:00.
  • 10:00,
  • 1:00,
  • 8:00.
  • 20:00.
WEEK 7
  • 15:00,
  • 2:00,
  • 5:00.
  • 20:00,
  • 2:00,
  • 1:00.
  • 22:00,
  • 1:00,
  • 1:00.
WEEK 8
  • 25:00.
  • 28:00.
  • 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.

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