To start a workout, launch the app and hit the Start button. You can lock your phone and put it in your pocket while you run.
If you're using the Apple Watch, you can start a workout on the Watch and leave your iPhone at home. We suggest bringing the iPhone with you to get more accurate GPS.
Questions about using the Apple Watch app? You can skip down to the Apple Watch FAQ section.
Every workout has a 5-minute warmup at the beginning and a 5-minute cooldown at the end. We recommend doing a brisk walk or light jog for your warmup. Take it slow since you're just warming up your muscles at the start.
GPS is entirely optional and is not required for workouts since the program is time-based and not location-based. You can turn off GPS in your iPhone's Settings > Location Services, and continue to use the app for workouts. For example, if you're running indoors on a track or treadmill, you won't be using GPS.
The app includes a voice cue prompt to stretch during warmup and cooldown. You can turn off this voice cue in the app's settings. When you launch the stretches in the app, your workout is automatically paused. Use the stretches program at anytime, even outside of the workouts.
Have a question or need to report a bug? Here's how to contact us.
Everyone's pace and fitness level is different. Jog at a comfortable pace for you. The goal is to raise your heart rate and maintain a steady pace and breath. During walk intervals, walk at a brisk pace. During cooldown, slow down your pace to return your heart rate to normal. Use our Heart Rate Calculator for guidance.
We recommend continuing your training with Week 5 in the Run 10k program.
To move to the next workout or repeat a previous one, slide your finger left or right on the workout picker bar at the bottom of the screen. The workout picker bar has the numbers 1.1, 1.2, 1.3, etc. on it.
Yes, if you switch to another app, the workout will keep going. You will get a notification when it's time to walk or run (as long as you have your Notifications turned on for the app), even if the app is in the background. One exception is the stretches. You'll need to keep the screen on and in the foreground during the warmup and cooldown stretches.
Go to your Settings app > Privacy > Location Services. Set Location Services to ON and then scroll down to the Run app and allow location access "While using the App". GPS works best when you're outside and can see open sky. GPS does not work indoors.
Yes! You can use the Run 5k or Run 10k app anywhere. The apps are time-based and help you build your endurance so that you can meet your distance goals. This means that you can do a workout without having to track your location using GPS. GPS tracking is optional and can be turned off at any time.
To get voice cues, your settings on your phone and in your app should be as follows:
Note for Apple Watch users: Notifications will automatically move to your Apple Watch and you will not get voice cues on the iPhone. Connect your Bluetooth headphones directly to your Apple Watch to get audio cues in your headphones. You can turn on and off audio cues using the audio button in the Watch app (swipe right during a workout to reveal the Pause screen and access the audio button), and you will still get haptics (wrist taps) for when to run or walk.
Yes. Our half-marathon app is RunQuest 21k. It's a GPS-based app since you're running a much longer distance. You're ready to start training for a half if you are comfortable running 3 miles (which should be true if you complete our Run 5k or Run 10k app).
You can use your Apple Watch Run app without your iPhone, but if you do bring your iPhone during a workout, your notifications will automatically move to your Apple Watch and you will not get voice cues on the iPhone.
Your Watch app has a button to turn on and off audio cues (swipe right during a workout to enter the pause screen and find the audio on/off button). If you turn off audio cues, you will continue to get wrist taps for when to run or walk during your workout.
Want the audio cues from your Watch to play from your Bluetooth headphones? Connect your headphones directly to your Apple Watch. Otherwise, audio cues will play directly out of the Watch's speakers unless you turn off audio cues using the audio button in the Watch app.
Run 5k and Run 10k need to save your workout details to the Apple Health App so that they can update your Activity rings on your Apple Watch. If you're having trouble getting Move ring credit on your Watch or the numbers don't seem to make sense, read below for troubleshooting tips.
Confirm that your app is automatically saving workout data to the Apple Health app.
Lots of apps can count toward your ring credit on your phone. Apple tries to juggle these apps by prioritizing them in a list to make sure data is counted appropriately toward your rings.
You can access this list of apps and decide which ones you want to prioritize. If your Activity ring doesn't seem to count your Run apps workout calories, your Run apps were probably assigned a lower priority so Apple is ignoring the data.
To give your Run apps priority for Activity Ring credit:
Apple doesn't seem to give ring credit for past days, but if you did a workout today, you should see ring credit.
Unfortunately, no. In newer versions of the Apple Watch software (specifically watchOS 3 and later), the Watch only supports one active workout session from one app at a time.
The Watch app requires watchOS software version 5. You'll first want to make sure your software is up to date. Go to the Watch app on your iPhone and then General > Software Update. Check that you have watchOS 5.0 or later.
If you're up-to-date with the software and your Run app still isn't showing up on the Watch, here are some steps to troubleshoot:
You may need to give the Health app permission again to allow your Run app to track your workout distance, pace, and calories burned. Here's how:
While you're here, you may also want to drag the app up in the list to give it higher priority and make sure that it counts as credit toward your Activity Rings.