WalkThenRun: Run Your First 5K
Couch to 5K, at your pace
Free
WalkThenRun takes you from wherever you are to a 5K, with a plan that adapts to how each run actually went.
Most couch-to-5K plans assume the same starting point for everyone and march through nine fixed weeks. If you're over 40, haven't run in a long time, or are a heavier runner (as I was), or failed a couch to 5k at week 4 (as I did), WalkThenRun can help.
WalkThenRun asks where you are now, starts there, and rebuilds the plan after every run from your own effort ratings, plus - if you wear an Apple Watch - your heart rate.
YOUR PLAN, NOT A CALENDAR
- Eight starting points, from "I can only walk" to "I can run 10–15 minutes"
- A pace dial from gentle to keen; the plan grows as fast as you want it to
- No scheduled days. Run when you can; the plan measures runs, not weeks
ON THE RUN
- Spoken cues for every transition: warmup, run, walk, cooldown, halfway
- Works with a locked phone in your pocket, over your own music or podcasts
- Distance and pace from GPS, or a plain timer if you prefer
APPLE WATCH
- Full app on the wrist: start, run and rate without the phone
- Heart-rate zones for every run, and a suggested effort rating from them
- Start on either device; the other mirrors the run live
- A complication showing your next run
PRIVATE BY DESIGN
- No account, no servers, no analytics, no ads
- Runs save to Apple Health; sync is through your own private iCloud
- Location is used only to measure your run and never leaves your device
WalkThenRun is a training plan, not medical advice. If you have any doubt about your fitness to exercise, check with a doctor before starting.
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
Onward is now WalkThenRun.
PLAN
- Rebuilt plan that moves up or down after every run, from your effort rating, heart rate, pace and time off
- New starting point for walkers
- Runs extend past 30 minutes to a full 5 km, with an optional pace target
- Optional knee setback protocol
- See what moved the plan for any run in History
RUNNING
- Start on phone or watch; the other mirrors the run, including pauses
- Live heart rate and zones on the phone
- New coach voice, and cues that keep playing on a locked phone
- Redesigned watch run screen, with progress round the screen edge
PROGRESS
- Last-run page with pace and heart-rate traces
- Progress chart shows pace or speed
Plus sync and reliability fixes.
The developer, Alex Bowley, 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 Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Alex Bowley
- Size
- 7.2 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 17.0 or later.
- iPhone
Requires iOS 17.0 or later. - Apple Watch
Requires watchOS 10.0 or later.
- iPhone
- Location
- This app may use your location even when it isn’t open, which can decrease device battery life.
- Languages
- English
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- Copyright
- © 2026 Alex Bowley