5K Run - Couch to 5K

Start running today — no experience needed! 5K Run takes you from the couch to the finish line in just 8 weeks with a proven walk-to-run interval training plan. Whether you've never run before or you're getting back into it, this beginner running app will guide you every step of the way.

HOW IT WORKS

Your 8-week training program builds endurance gradually using run/walk intervals:

• Week 1: Short 1-minute jogs with walking recovery
• Weeks 2–4: Longer running intervals, shorter walks
• Weeks 5–7: Extended runs with fewer walk breaks
• Week 8: Run a full 5K — you did it!

No guesswork. Just press play and follow the audio coach.

AUDIO RUNNING COACH

Your personal coach tells you when to run, walk, warm up, and cool down — right through your headphones. Play your favorite music from Spotify, Apple Music, or any app and the coach chimes in over your playlist. You never have to look at your phone.

While running, see at a glance:
• Total elapsed time
• Time remaining
• Current interval countdown
• Live GPS distance

Need to stop? Pause anytime. Skip forward or back between intervals with simple controls.

GPS TRACKING & STATS

Track every run with real-time GPS. See your route on a map, log your distance and pace, and watch your progress improve week by week. After each workout, celebrate with a run summary showing your distance, time, and total runs completed.

Sync your workouts to Apple Health to see your running alongside all your other fitness data.

PROGRESS & HISTORY

• Distance and pace charts that show your improvement
• Full run history with maps, notes, and stats
• Calendar view of all your completed workouts
• Edit distance or add notes to any run

FEATURES

• 8-week beginner 5K training plan
• Audio coach guides every run through your headphones
• Works outdoors or on a treadmill
• GPS route tracking with run maps
• Run/walk interval timer with pause, skip, and rewind
• Warm up and cool down built into every session
• Apple Health integration — sync distance, calories, and workouts
• Dark mode support
• Works with any music app

WHO IS THIS FOR?

• Complete beginners who have never run before
• Anyone returning to running after time off
• Walkers ready to start jogging
• People training for their first 5K race or fun run
• Anyone looking to improve their cardio fitness

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