Run 5k for iPhone and iPod touch.
Get into shape by training 3 days a week with our easy-to-use beginner run/walk program. In 8 weeks, you'll be able to run a full 5 km or 3.1 miles without stopping.

Track your distance and pace with GPS when you're running outside, or turn off GPS when you're doing your workouts on a treadmill.

Includes built-in reminders to stretch before and after your workouts. Stretching helps prevent injury and is an important part of your training plan. Check out the complete warmup and cooldown stretch program, including dynamic moves to warm up your muscles and static cooldown stretches.

Measure your heart rate during your workout using the built-in heart rate meter. Run 5k now works with the Wahoo Blue Heart Rate Strap, too! Our online ❤ Heart Rate Calculator will help you find your target heart rate and pace for your workouts.

Use your own playlists for music or play podcasts in the background to keep you motivated during your workout. Control your music from within the app using a built-in Music control tab.

Voice prompts or beeps tell you when to switch between walking and jogging, even if you have music in the background or if you switch to another app.

Run 5k will keep going with music in the background even if you turn off your screen with the power/lock button at the top of the device.

Share your progress on Twitter and/or Facebook.

Reviews ★★★★★

I just wanted to let you know that your app has helped change my life. Your app allowed me to become a runner without hurting myself. I now run 5 to 10k every other day. I have tried them all, I recommend yours to everyone I know. Thanks!
— denisguitard

Easy to understand and very user friendly, this program is great for beginners. You see your improvement without feeling like you can't keep up. Just the right level and progress for me! And it's compatible with Nike+ too!
— sonik_tooth

This is a great app. I thought it would be impossible to run 5 minutes let alone for 30, this week by week programme builds you up and you surprise yourself at what you achieve. Thanks so much.
— RachelLM

About the workouts

Every workout begins with a 5-minute warmup (walk or jog), about 20 to 30 minutes alternating between jogging and walking, and a cooldown of 5 minutes. The app has audio and visual cues for each interval and shows elapsed time, time remaining in the workout, and time to the next interval.

This app helps you slowly build strength and endurance so that your body can get used to running longer distances. Take a rest day after each workout to let your body recover. Muscles need rest to heal and become stronger. Consider low-impact walking or cross-training if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend, since this could lead to muscle soreness and potential injury.

Stretching

Stretching before and after your workout helps prevent injury and muscle soreness. Stretch to the point of resistance, but not pain. Warmup stretches are dynamic stretches designed to loosen up your muscles. Move through each stretch smoothly. Don't use forced, jerky movements. Cooldown stretches are static stretches that you hold for at least 15 seconds each. A full-screen, animated stretch program with timer is included with the app, as well as a grid of all the stretches.

Schedule

Week	Day 1	Day 2	Day 3
1	Jog :45, Walk 1:30, Jog :45, Walk 1:00, 5 times.	Jog :45, Walk 1:30, Jog :45, Walk 1:00, 5 times.	Jog :45, Walk 1:30, Jog :45, Walk 1:00, 5 times.
2	Jog 1:30, Walk 1:30, Jog 1:30, Walk 2:00, 3 times.	Jog 1:30, Walk 1:30, Jog 1:30, Walk 2:00, 3 times.	Jog 1:30, Walk 1:30, Jog 1:30, Walk 2:00, 3 times.
3	Jog 2:00, Walk 2:00, Jog 3:00, Walk 2:00, 2 times.	Jog 2:00, Walk 2:00, Jog 3:00, Walk 2:00, 2 times.	Jog 2:00, Walk 2:00, Jog 3:00, Walk 2:00, 2 times.
4	Jog 3:00, Walk 3:00, Jog 4:00, Walk 3:00, Jog 5:00.	Jog 3:00, Walk 3:00, Jog 4:00, Walk 3:00, Jog 5:00.	Jog 3:00, Walk 3:00, Jog 6:00, Walk 3:00, Jog 4:00.
5	Jog 5:00, Walk 2:00, Jog 7:00, Walk 2:00, Jog 5:00.	Jog 5:00, Walk 2:00, Jog 8:00, Walk 2:00, Jog 3:00.	Jog 8:00, Walk 2:00, Jog 10:00.
6	Jog 6:00, Walk 1:00, Jog 12:00.	Jog 10:00, Walk 1:00, Jog 8:00.	Jog 20:00.
7	Jog 15:00, Walk 2:00, Jog 5:00.	Jog 20:00, Walk 2:00, Run 1:00.	Jog 22:00, Walk 1:00, Run 1:00.
8	Jog 25:00.	Jog 28:00.	Jog 30:00.

Note: If the workout ends in a walking interval, the last walking interval of the workout is skipped so that you move directly into cooldown.

Legal Disclaimer: This app and any information given by it or by Felt Tip Inc are for educational purposes only. They are not intended nor implied to be a substitute for professional medical advice. You should always consult your healthcare provider before beginning any fitness program.

Additional artwork and content by Agnes Chan.

Wood grain patterns based on images by Sue Chastain and About Graphics Software.