5K Run-Walk Interval Trainer
Couch to Finisher in Weeks
Only for iPhone
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
iPhone
Transform from couch to confident 5K runner in just 9 weeks.
Run-Walk Interval 5K Trainer uses the proven Couch to 5K method — alternating walking and running intervals to build your aerobic base safely and progressively. Designed for complete beginners. No running experience required.
HOW IT WORKS
Three guided workouts per week, each building on the last. The plan gradually shifts the balance from mostly walking to continuous running. By Week 9, you'll complete a full 30-minute run without stopping.
YOUR 9-WEEK JOURNEY
• Weeks 1–3: Short run intervals (60–90 seconds) with generous walking recovery
• Weeks 4–6: Longer runs (3–5 minutes) as your stamina builds
• Weeks 7–9: Extended runs leading to your first continuous 30-minute finish
FEATURES
• Audio coaching — spoken cues tell you exactly when to run and when to walk
• Apple Watch companion — current interval and time remaining right on your wrist
• GPS route tracking — every run mapped and saved
• HealthKit sync — workouts automatically appear in Apple Health
• Home Screen widgets — see your next workout at a glance
• Flexible scheduling — reschedule any missed workout without losing progress
• Offline ready — full functionality with no internet connection required
THE SCIENCE
Alternating walk-run intervals reduces injury risk while steadily building the aerobic base needed for continuous running. This evidence-based approach has helped millions of people run their first 5K.
Start today. Your first 5K is 9 weeks away.
https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
This update brings performance improvements and bug fixes to keep your training running smoothly. Thanks for being part of the 5K journey!
The developer, You 2.0, LLC, 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 Used to Track You
The following data may be used to track you across apps and websites owned by other companies:
- Usage Data
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- You 2.0, LLC
- Size
- 24.9 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 26.0 or later.
- iPhone
Requires iOS 26.0 or later. - Mac
Requires macOS 26.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 26.0 or later.
- iPhone
- Languages
English and 32 more
- English, Arabic, Catalan, Croatian, Czech, Danish, Dutch, Finnish, French, German, Greek, Hebrew, Hindi, Hungarian, Indonesian, Italian, Japanese, Korean, Malay, Norwegian Bokmål, Polish, Portuguese, Romanian, Russian, Simplified Chinese, Slovak, Spanish, Swedish, Thai, Traditional Chinese, Turkish, Ukrainian, Vietnamese
- Age Rating
4+
- 4+
- In-App Purchases
Yes
- 1 Month Subscription $4.99
- 1 Month Subscription $3.99
- 1 Month Subscription $5.99
- 1 Month Subscription $3.99
- 1 Month Subscription $2.99
- 1 Month Subscription $4.99
- 1 Month Subscription $6.99
- 1 Month Subscription $3.99
- 1 Month Subscription $4.99
- 1 Month Subscription $3.99
- Copyright
- © You 2.0, LLC