Voice-guided intervals
Spoken cues call out every run and walk so you can pocket the phone and just move. A live interval bar and heart-rate zone keep you honest without a single glance at the screen.
5K Run-Walk Interval Trainer
The proven Couch to 5K method, coached out loud. Three guided workouts a week alternate running and walking, shifting the balance toward continuous running until — by week nine — you finish a full 30-minute run without stopping. Built for complete beginners, on iPhone and Apple Watch.
Download on theApp StoreAt a glance
Free on the App Store
"You're not supposed to run continuously on day one. That's not how your body learns to run — it's how your body learns to hate running."
- Couch to 5K
- Audio coaching
- Apple Watch
- GPS tracking
- Apple Health
- Home Screen widgets
- Works offline
The block that ends most running
You lace up, jog to the end of the block, and your lungs catch fire. So you stop, and you decide running just isn't for you. It's the most common way a running habit dies — on day one, from trying to run the whole thing. The fix isn't willpower. It's a plan that never asks you to.
Walk, run, repeat — on purpose
Every workout alternates short runs with walking recoveries. Weeks 1–3 keep the runs to 60–90 seconds with generous walking in between. Weeks 4–6 stretch them to three, four, five minutes as your stamina builds. By weeks 7–9 the walks fall away and you're running for thirty minutes straight. Your tissues adapt in layers, not leaps — and this is the pace they can actually keep up with.
A voice that runs it for you
During a workout the app talks to you — when to run, when to walk, when there are thirty seconds left and you can stop negotiating with yourself. No squinting at a countdown mid-stride, no pulling your phone out. Start it from your Apple Watch and leave the phone at home entirely.
It fits the life you already have
GPS maps every run and it all syncs to Apple Health automatically. Home Screen widgets show your next workout at a glance. Miss a day? Reschedule it without losing your place in the plan. And it all works with no signal — the whole thing runs offline. It's free.
See it in action
Scroll to see each screen
The nine-week method
Three workouts a week, each building on the last. The plan gradually tips from mostly walking to continuous running, so week nine's 30-minute run feels like the next step, not a leap. No running experience required to start.
Watch yourself improve
Total runs, longest run, and a resting-heart-rate trend that drops as your fitness climbs. It's the proof you're becoming a runner — logged automatically, run by run.