JogList: Walk to Run

Couch to 5K — Your Run Coach

Only for Watch

Free · In‑App Purchases

Apple Watch

Your companion from zero to 5K. Real-time heart rate zone bar, screen-edge progress rings, guided run/walk intervals — made for beginners to build confidence every step. Your Running Journey Starts Here You've thought about running for a while. Maybe you tried once and it felt impossible. Maybe you're just not sure where to begin. JogList is built exactly for you — a friendly coach on your wrist that quietly turns "I can't do this" into "I just finished another workout." No experience needed. No fancy gear. Just you, your watch, and a plan that meets you where you are. 6 Minutes to Know Your Body Before any training begins, JogList takes time to understand you. A guided 6-minute trial run — 3 minutes of walking warm-up, then run at your pace until you've given it your best, followed by 2 minutes of gentle cool-down. Your heart rate sensor and the Karvonen formula work together to map your personal heart rate zones, resting heart rate, max heart rate, and natural step cadence. This is your starting line. No guesswork. Just real numbers that belong to you. A Plan That Grows With You Every body is different, and JogList never forgets that. Based on your assessment, you'll get a personalized 5 to 8-week run-walk interval training plan. Was today's workout too easy? The plan quietly adjusts. Was it a struggle? The plan adapts downward. The dynamic engine watches your progress and keeps every session calibrated to your current fitness. The run-walk method has helped beginners go from walking to running 30 minutes without stopping — and it works because the plan never outruns the runner. A Coach That Lives on Your Wrist When you're out there moving, your watch handles the thinking so you don't have to. A dual-ring progress indicator shows exactly where you are in the session. Five color-coded heart rate zones — blue through green, yellow, orange, to red — let you train at the right intensity at a glance. A subtle cadence metronome helps you find your rhythm. Haptic taps guide you without forcing you to look down. Voice announcements keep you informed. Everything is designed for one thing: letting you stay in the moment and just run. Watch Yourself Improve After every workout, JogList presents a clean summary — your running duration, your dominant heart rate zone, and most importantly, how you improved from last time. Every session builds on the one before it. Complete the plan, and Free Run mode unlocks: pure running with timer and heart rate tracking. No structure, no instructions. Just you running, because by now, you're a runner. Your Data Stays Yours All your training history is stored on-device with SwiftData. We never collect, share, or upload anything. Your runs belong to you. Period. Your First Run Is Closer Than You Think Download JogList. Take the 6-minute assessment. See what your body can do. The starting line is waiting — and you're ready. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

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This update brings a redesigned workout display with screen-edge progress rings and a new 5-zone heart rate bar. See your training phases at a glance with the phase indicator ring, and track your real-time heart rate position across all five zones. The assessment flow has been refined with clearer phase names — Jog, Run, Cool Down — and smoother transitions. Free Run mode is now cleaner and simpler. Also includes localization improvements across English, Japanese, Korean, and Chinese.

Version 1.1.0

The developer, Jun Liu, 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.

    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
    Jun Liu
    Size
    4.6 MB
    Category
    Health & Fitness
    Compatibility
    Requires iOS 17.6 or later.
    • iPhone
      Requires iOS 17.6 or later.
    • Apple Watch
      Requires watchOS 10.6 or later.
    Languages
    English
    Age Rating
    9+
    In-App Purchases
    Yes
    Copyright
    2026©️3523128.com
  • Developer Website
  • Privacy Policy

    • More by Jun Liu

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