Go from couch to 5K in 8 weeks! Audio coach guides every run. GPS tracking, run maps, and Apple Health sync. Start your beginner running journey today.
Start running today — no experience needed! 5K Run takes you from the couch to the finish line in just 8 weeks with a proven walk-to-run interval training plan. Whether you've never run before or you're getting back into it, this beginner running app will guide you every step of the way.
HOW IT WORKS
Your 8-week training program builds endurance gradually using run/walk intervals:
• Week 1: Short 1-minute jogs with walking recovery
• Weeks 2–4: Longer running intervals, shorter walks
• Weeks 5–7: Extended runs with fewer walk breaks
• Week 8: Run a full 5K — you did it!
No guesswork. Just press play and follow the audio coach.
AUDIO RUNNING COACH
Your personal coach tells you when to run, walk, warm up, and cool down — right through your headphones. Play your favorite music from Spotify, Apple Music, or any app and the coach chimes in over your playlist. You never have to look at your phone.
While running, see at a glance:
• Total elapsed time
• Time remaining
• Current interval countdown
• Live GPS distance
Need to stop? Pause anytime. Skip forward or back between intervals with simple controls.
GPS TRACKING & STATS
Track every run with real-time GPS. See your route on a map, log your distance and pace, and watch your progress improve week by week. After each workout, celebrate with a run summary showing your distance, time, and total runs completed.
Sync your workouts to Apple Health to see your running alongside all your other fitness data.
PROGRESS & HISTORY
• Distance and pace charts that show your improvement
• Full run history with maps, notes, and stats
• Calendar view of all your completed workouts
• Edit distance or add notes to any run
FEATURES
• 8-week beginner 5K training plan
• Audio coach guides every run through your headphones
• Works outdoors or on a treadmill
• GPS route tracking with run maps
• Run/walk interval timer with pause, skip, and rewind
• Warm up and cool down built into every session
• Apple Health integration — sync distance, calories, and workouts
• Dark mode support
• Works with any music app
WHO IS THIS FOR?
• Complete beginners who have never run before
• Anyone returning to running after time off
• Walkers ready to start jogging
• People training for their first 5K race or fun run
• Anyone looking to improve their cardio fitness
Join thousands of runners who went from zero to 5K. Download 5K Run and start your running journey today!
Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
This was a great training program to prepare me for my 5K race!
Just a tip
B.is4Bella
I love this app after only three days of using it and I think it will really improve my running. But as with everything there are some improvements I would like .especially things that cost money the directions to buy those things aren't very good, I would like to be able to change the voice of person talking he creeps me out, lastly maybes test to see your fitness to see a special run plan.
Developer Response
Thanks, glad it is working for you.
Radio Silence
Subject One Photography
I downloaded this app to help get me ready for a 5k I signed up for in June. I opted for the upgrade not because I cared about the ads but I wanted to link it to my smart watch. Got the email confirmation from my App Store and see where the money was taken out of my account, but still can’t attach to my watch. When I try to pair it says I can upgrade, if I want to use that feature. I’ve contacted the help desk 4 times with no reply not even a “we stole your money, sorry not sorry” reply. Nothing, complete silence, even after I advised them I plan on writing this review. Now I’m going to have to dispute this transaction with my bank. Hope it works better for others, I’ll be telling random runners on the street not to use this app!
Developer Response
That was a real bug in the old build. Pro now removes ads correctly in the current version. Email support@vandersoft.co if it is still misbehaving.
Disappointed
Lili53160
This was me week 1 As a person who ran frequently in prior decades and who is bothered by heat thanks to MS, this app seems to be a way back to outdoor exercise.Me week 3 I noticed longer than usual intervals and saw that a walk or run was completely skipped. Initially I thought it was me. So I paid closer attention. It continued to happen. Days 3, 4, 5, 6 it happened every time. On day 4, I bought the Pro version and had the same result. Just completed run 6 and I'll be deleting this app as I had the same situation. Intermittent notifications aren't helpful. There must be bugs in the app so don't waste $$$ getting the Pro.
Developer Response
Voice and interval cues are more reliable in the current release. Sorry for the frustration.
This update improves run tracking accuracy. We've refined GPS distance and pace so your stats more closely match every step you take.
Thanks for running with us!
Version 50.0.12
The developer, Charles Vanderhoff, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Usage Data
Diagnostics
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Charles Vanderhoff
Size
49.4 MB
Category
Health & Fitness
Compatibility
Requires iOS 15.0 or later.
iPhone Requires iOS 15.0 or later.
iPad Requires iPadOS 15.0 or later.
iPod touch Requires iOS 15.0 or later.
Mac Requires macOS 12.0 or later and a Mac with Apple M1 chip or later.
Apple Vision Requires visionOS 1.0 or later.
Location
This app may use your location even when it isn’t open, which can decrease device battery life.
