Zombies, Run! 5k Training 12+

Couch to 5K - with Zombies

Six to Start

    • 4.8 • 2.7K Ratings
    • Free
    • Offers In-App Purchases

iPhone Screenshots


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!

“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!!

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!

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!

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 all workouts for unlimited play by subscribing to the Abel Runner's Club!

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!

View split-time graphs and stats for your running and game progress!

Check your running stats and view and share your maps with our ZombieLink website, all in a beautiful and easy-to-use interface!

Your workouts will sync to Apple Health and your Activity Rings, and we can also use your Weight to better calculate calorie burn.

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.

Full terms and conditions and our privacy policy are at https://zombiesrungame.com/eula/ and https://www.zombiesrungame.com/terms respectively

Requires iOS 9+. Continued use of GPS running in the background can dramatically decrease battery life.

Follow us at @zombiesrungame and visit zombiesrungame.com

What’s New

Version 2.6.4

Hello, Runner 5! In our latest 2.6.4 update, we've:

- Added the ability to delete your account from within the app
- Added a new way to link Legacy Status to your ZombieLink account if you bought ZR before May 2015 – which means you won’t need to keep the old legacy app installed!

Ratings and Reviews

4.8 out of 5
2.7K Ratings

2.7K Ratings

neobeguine ,

Good for beginners or former athletes looking to get back in shape

The stability issues other reviews have mentioned seem to have been fixed. This is a good couch to 5 k program with a gradual ramp up and a fun story that keeps you coming back. There is a lot of unstructured “free form run” time (you decide how much to run or walk)which allows it to be a good program for all levels of starting fitness, but also structured drills that guide you to keep improving each week. I’m halfway through and gotten to the point where I’m jogging the whole time for the (5-15 minute) free form runs, my blood pressure is down 20 points, and my pants are getting loose. I used to HATE running but this makes it fun!

aniimo13 ,

Good app, has some problems

This app is exactly what I needed to get me running again. The story isn’t /really/ a story as it is with the regular zombies, run app, but it’s enough to keep me engaged and make me want to keep going. It does crash semi regularly though, especially with the run tracker set to “constant” and there’s no way to start back up where you left off after that, so just keep that in mind.

It has crashed 4 out of the last 5 times I’ve used it. I think I’m beginning to figure out what makes it crash but it’s suuuuuuuper irritating. If you’re like me and you’re doing this in part because you like getting the little “well done!” notices and stamps at the end DO NOT USE THIS APP; it’s causing me a lot of stress and making me want to give up entirely. For less of a chance of it crashing turn on step tracking, keep your screen on, and do Not exit the app at any time during the workout. That includes pulling down the shortcuts screen. It might still crash even then, but it will more likely to not. Good luck.

BabyCharmander ,

Would be good... if it worked.

I did the intro run and everything ran smoothly. I’m not really into zombie stories but I was enjoying the characters, voice acting, etc. Then I started the Week 1 Day 1 run, and it worked great... up until the very end. Just as I was finishing the run, my entire phone restarted. No data was saved. I was frustrated, but I’d finished the run, so I went on to the next day’s run a few days later. Started the initial walk, and then wondered why the scientist was silent when it had certainly been 10 minutes. Checked my phone to find the app had crashed. I restarted the app and started the run again, but there was no way to skip forward past the parts I’d already completed (a feature in the last C25K app I was using). On top of that, it wouldn’t even finish the intro before the app crashed again.

On top of the crashes, the app is an enormous drain on my battery. The previous C25K app I used did not have that problem.

It’s a good app in theory... but I can’t use an app that crashes like this. If the devs fixed the crash problems, they’d have a great app, and I’d have fun. But until this is fixed, I’m going to have to go back to my other C25K app.

App Privacy

The developer, Six to Start, 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 Linked to You

The following data may be collected but it is not linked to your identity:

  • Location
  • Usage Data
  • Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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