Follow the classic Couch to 5K method: three short walk-to-run sessions a week, an audio coach in your ear, and a 5K finish line in 9 weeks.
No guesswork. Your 9-week program builds endurance gradually with run/walk intervals that get a little longer each week.
Short 1-minute jogs with relaxed walking recovery in between.
Running intervals get longer while your walk breaks get shorter.
Extended runs with fewer walk breaks as your endurance grows.
Put it all together and run a full 5K without stopping. You did it!
Designed for real beginners, right from day one.
Your coach tells you when to run, walk, warm up, and cool down, right through your headphones.
Play Spotify, Apple Music, or any app. The coach chimes in over your playlist.
See your route on a map and watch your distance and pace improve week by week.
Pause anytime, skip forward, or rewind between intervals with one tap.
Follow the same guided intervals whether you're on the road or the treadmill.
Celebrate every completed run and see how far you've come from day one.
Clear, distraction-free guidance on every run.
Real reviews from people who started right where you are.
Love this app never have I been able to do a 5k before and after 9 weeks following this app Miracles happen
I love how the app tells you when it's time to run walk or cool down. Game changer for me and I definitely run more and longer with it
Great app for keeping you going when you want to be fit but have been a sofa monkey ....found it easy to just keep hitting the next target and it does get easier. Stick with it - great that it alerts you over music but without it shutting music off or interrupting too much
I am a beginner obviously and this app is awesome.
This app made me lose 40 pounds
Everything you might be wondering before your first run.
The plan takes you from your first jog to a full 5K in 9 weeks, training just 3 days a week for about 30 minutes per session.
None at all. 5K Run is built for complete beginners. You start with short 1-minute jogs and walking recovery, and the plan builds your endurance gradually.
Yes. Play your favorite music from any app and the audio coach chimes in over your playlist to tell you when to run and walk.
Yes, 5K Run is free to download on iOS and Android.
Join beginners everywhere who went from the couch to the finish line.