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 400 more missions, Zombie Chase interval training, a base-building game, and more!)
Zombies, Run! 5k Training is from the creators of Zombies, Run! (Six to Start & Naomi Alderman), the world’s most popular smartphone fitness game with 5 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 by subscribing to the Abel Runner's Club!
YOUR OWN SOUNDTRACK
Choose your own music 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
Check your running stats and view and share your maps with our ZombieLink website, all in a beautiful and easy-to-use interface!
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.
Subscriptions are $5.99 USD/month or $34.99 USD/year. Subscriptions will be charged to your iTunes account after your confirmation of purchase.
Subscriptions automatically renew unless auto-renew is turned off at least 24-hours before the end of the current period. You can go to your iTunes Account Settings to manage your subscription and turn off auto-renew. Cancellation of the current active subscription period is not allowed.
Requires iOS 9+. Continued use of GPS running in the background can dramatically decrease battery life.
Follow us at @zombiesrungame and visit zombiesrungame.com
Hello, Runner 5! We've fixed a bug where some users couldn't unlock episodes, and corrected a minor typo.
Ratings and ReviewsSee All
Fantastic app, more exciting than the other 5k plans out there
I've used zombies, run previously, and it was the only part of running I look forward to! Now, this plan takes it a bit slower and I really enjoy the workouts, the story and the structure. I feel like I'm improving every run, and can't wait to hit the 5k distance and move onto the full Zombies, Run! app.
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.
I was really enjoying this app...
However, I’ve just started week 3 and the time announcements are really off putting. It might not seem like a big deal, but when you’re trying to keep pushing yourself to keep running, having, i.e.,every 15 seconds of a 1-minute drill and 2 minutes into an 8-minute free run announced means you lose focus.
The hardest part of a run is the middle and when you’re told you haven’t even passed the quarter-way-through mark it’s really tough, mentally, to push through to the end. Please add in options for when the time is announced!
- Six to Start
- 383.3 MB
- Health & Fitness
Requires iOS 11.0 or later. Compatible with iPhone, iPad and iPod touch.
- Age Rating
- Infrequent/Mild Medical/Treatment Information
- Infrequent/Mild Realistic Violence
- Infrequent/Mild Alcohol, Tobacco, or Drug Use or References
- Infrequent/Mild Mature/Suggestive Themes
- Infrequent/Mild Profanity or Crude Humour
- Frequent/Intense Horror/Fear Themes
- Frequent/Intense Cartoon or Fantasy Violence
- Infrequent/Mild Sexual Content and Nudity
- 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
- Abel Runner's Club £5.99
- Unlock All Workouts £3.99
- Abel Runner's Club £33.99
Up to six family members will be able to use this app with Family Sharing enabled.