Zombies, Run! 5k Training is an 8-week training program and audio adventure for beginners that’ll improve your fitness so you can run a 5km distance.
We give you clear and detailed instructions about when to walk, jog, run and stretch, building up your confidence and stamina over 25 workouts - combined with a gripping story delivered straight to your headphones.
(If you already have running experience, check out our “Zombies, Run!” app with extra features including 200 more missions, Zombie Chase interval training, a base-building game, time and distance audio notifications, and more!)
Zombies, Run! 5k Training comes from the creators of Zombies, Run! (Six to Start & Naomi Alderman), the world’s most successful smartphone exercise game with 4 million players worldwide.
Featured by the New York Times, BBC, Time, Wired, and Runner's World!
WHAT PLAYERS SAY ABOUT ZOMBIES, RUN!
“This app is amazing. It gets me wanting to go for a run, it’s not exercise anymore, it’s pure entertainment.”
“Keeps me entertained and actually makes me want to stay out running longer. Love it!”
“This app is a work of genius - I finally have a reason to run!!
EXPERTLY-DESIGNED 5K TRAINING PROGRAM
Devised by Julia Jones and Shauna Reid of Up and Running e-courses, this 8-week, 25 workout training program combines awesome storytelling with expert training know-how. Using this app isn’t just good for you - it’s also amazingly exciting!
GET FIT AND BECOME A HERO
You’re Runner 5, a vital member of one of the last outposts of humanity at Abel Township. During 25 workouts, you’ll be trained to help find supplies and protect the town from the ever-encroaching horde of the shambling dead, in a story written by award-winning novelist Naomi Alderman. You’ll learn about the characters, and you’ll have a vital mission of your own to train for and complete. Once your training is complete, you’ll be in the perfect place to continue the story as the hero in “Zombies, Run!”
PERFECT FOR BEGINNERS
Everything about Zombies, Run! 5k Training is designed for beginner runners: clear and detailed workout instructions, a gentle learning curve, and importantly, we don’t make any zombies chase you until you’re ready!
UNLOCK THE STORY
Unlock all workouts for unlimited play for a one-time payment of only $3.99 USD!
YOUR OWN SOUNDTRACK
Choose your own custom music playlists before you start running: the story unfolds in during your tracks through a series of dynamic radio messages and voice recordings. Play your music from Spotify, Apple, Music, Pandora, Google Play Music, and we'll mix it with our story!
STATS & PROGRESS REPORTS
View split-time graphs and stats for your running and game progress!
VIEW YOUR RUNS ONLINE WITH ZOMBIELINK
We integrate fully with our free online ZombieLink service, so you can check your running stats and view and share your maps online, all in a beautiful and easy-to-use interface! Plus you can export your runs to Runkeeper via ZombieLink.
SYNCS WITH APPLE HEALTH
Your workouts will sync to Apple Health and your Activity Rings, and we can also use your Weight to better calculate calorie burn.
ALREADY PLAYED ZOMBIES, RUN!?
Zombies, Run! 5k Training takes place between Mission 1 and Mission 2 of Season 1, so it’s a fantastic way to experience 24 all-new missions about how Runner 5 first trained up with Sam, Doctor Myers, and the rest of Abel Township to become a valued Runner.
Requires iOS 9+. Continued use of GPS running in the background can dramatically decrease battery life.
Follow us at @zombiesrungame and visit zombiesrungame.com
Brrr... it's getting cold out there, Five – but don't worry, you're not alone! Check out our haul of bug fixes and improvements:
- Fixed bug where Week 2 Workout 2 doesn't mark as complete
- Song titles now display properly in the Active Run screen
- Replaced TouchID with Password AutoFill support
- Incomplete workouts no longer incorrectly "resume" when started again
- Various other performance improvements
If you're enjoying ZR 5K Training, please rate and review us on the App Store, it really helps!
Ratings and Reviews
So far so good!!
I have completed the 3rd session of week 1. At the beginning I had not run at all!! Due to rehab from an operation my fitness had deteriorated over the last 2 years of waiting for the op. So my fitness is rock bottom! And by the 3rd session I got to the free form run and ran non stop for 3 minutes! Not a lot for some people but for me it is freedom! And I got a zombie chase!! Yay! Can’t wait for more!
Ignore Glitches. You, yes YOU will run 5km in 8 weeks
Sorry for the long review however I am hoping it inspires just 1 person to be a better self.
8 weeks ago my son (aged 8) did a 1km “fun run”. I wished I had run with him, but wondered if I could actually run £1K.
Inspired by my son, Later that day I went for a run.
I got 400 yards - I had to stop, my gums and teeth went numb through lack of oxygen, I felt sick.
I needed help and after much research opted for this app.
Negatives: yes it has glitches. Some of the descriptions do not accurately reflect the days program, I am sure at least once it told me I had a minute left and then made me run two.
Yes, you do feel a little silly doing the exercises in between the runs (although they really build stamina).
However, I kept to the program.
It wasn’t easy. I never got back home thinking “that was easy”. I did always get a sense of accomplishment though.
Today, 8-weeks later, I ran over 5K (I actually did 6k as I had a little energy left).
So am I some super fit chap who needed a push? No, I am 48 years old. Weigh 250lbs (17 stone 8) and cannot touch my own toes (who am I kidding - before downloading this app I couldn’t see my toes).
Download it - follow it.
YOU will run over 3 miles in just 8-weeks from now.
Nice presentation but unbalanced running plan
The presentation was good, with a fun story to work through, easy to use menus and good integration of the music library on my phone. I didn’t have any problems with glitches either.
What lets the app down is that actual running plan, which is it’s core function. I felt the first 2 weeks were far too easy with a huge ramp up in week three. It also relies quite a lot on ‘free runs’ (where you can choose how much to walk and how much to run) at the end of early sessions. I think other apps have a more consistent difficulty level.
- Six to Start
- 308.5 MB
- Health & Fitness
Requires iOS 9.3 or later. Compatible with iPhone, iPad and iPod touch.
- Age Rating
- Rated 12+ for the following:
- Infrequent/Mild Sexual Content and Nudity
- Frequent/Intense Horror/Fear Themes
- Infrequent/Mild Profanity or Crude Humour
- Frequent/Intense Cartoon or Fantasy Violence
- Infrequent/Mild Mature/Suggestive Themes
- Infrequent/Mild Realistic Violence
- Infrequent/Mild Alcohol, Tobacco, or Drug Use or References
- Infrequent/Mild Medical/Treatment Information
- This app may use your location even when it isn't open, which can decrease battery life.
- © Six to Start and Naomi Alderman
- In-App Purchases
- Unlock All Workouts £3.99
Up to six family members will be able to use this app with Family Sharing enabled.