Jog at a comfortable pace, keeping your breath steady. During walk intervals, walk at a brisk pace. During cooldown, you can slow down your pace to return your heart rate to normal. Use our Heart Rate Calculator for guidance.
We recommend continuing your training with Week 5 in the Run 10k program.
To move to the next workout or repeat a previous one, put your finger on the workout picker bar at the bottom of the screen. The workout picker bar has the numbers 1.1, 1.2, 1.3, etc. on it. Hold you finger down on the picker bar and slide it to the left or right.
Yes, if you switch to another app, the workout will keep going. You will get a notification when it's time to walk or run (as long as you have your Notifications turned on for the app), even if the app is in the background.
Go to your Settings app > Privacy > Location Services. Set Location Services to ON and then scroll down to the Run app and allow location access "While using the App". GPS works best when you're outside and can see open sky.
To get voice cues, your settings on your phone and in your app should be as follows:
Note for Apple Watch users: Notifications will automatically move to your Apple Watch and you will not get voice cues on the iPhone. If you want to continue getting voice cues on your iPhone, go to the Apple Watch app on your iPhone, go to MyWatch > Notifications, and under "Mirror iPhone Alerts From:" turn the Switch to OFF for your Run app.
For iPod touch users: In the Settings app, go to Sounds > Ringer and Alerts Volume and make sure that the volume is turned up.
For Run 5k questions, email us at firstname.lastname@example.org.
For Run 10k, email us at email@example.com.