See the Apps

Running/Jogging | 5K Run-Walk Interval Trainer

The proven Couch to 5K method, coached out loud. Nine weeks, three guided workouts a week, no experience required.

Get it on the App StoreFree download. iPhone and Apple Watch.
Interval timer during a workout
W1Short runs
W2Short runs
W3Short runs
W4Runs stretch
W5Runs stretch
W6Runs stretch
W7Mostly running
W8Mostly running
W930-min run

Start: short runs, long walksEvery workout alternates short runs with generous walking recoveries.

Build: the runs stretchEach workout is adjusted to how your recent ones went, moving faster or holding steady.

Finish: run it allThe balance tips to continuous running until you finish a full 30 minutes without stopping.

Coached out loud

Voice cues

Spoken cues call out every run and walk, so you can pocket the phone and just move.

Live interval bar

An interval bar and heart-rate zone keep you honest without a glance at the screen.

From your wrist

Start the workout from your Apple Watch and leave the phone at home.

Inside the app

What you see on the run

Training plan screen
The planNine weeks on one screen. Miss a day and reschedule without losing your place.
Interval timer during a workout
The runA voice tells you when to run and when to walk. No squinting at a countdown.
Progress screen with totals and a resting heart rate chart
The proofTotal runs, longest run and a resting heart rate trend, logged automatically.
Home Screen widgets showing the next workout
The nudgeHome Screen widgets show your next workout at a glance.

Your first workout is mostly walking.

Get it on the App Store

From the blog