Run 5k is an app for your iPhone or iPod touch that helps get you into shape using our 8-week, 3-days-a-week run/walk program. With this app, you'll be able to run a full 5 km or 3.1 miles.

Use your own playlists for music or play podcasts in the background to keep you motivated during the workout.

Use Nike+ to record your miles or km in the background.

Run 5k will tell you when to switch between walking and jogging using voice prompts and/or beeps, even if you have music and Nike+ in the background.

Turn off your screen with the power/lock button at the top of the device, and the app will keep going with your music in the background. If you want to switch to another app, you'll get pop-up notifications that tell you when to switch between walking and jogging.

Control your music from within the app using a built-in Music control tab that's connected to the iPod features of your device.

Share your completed workouts 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.

With this app, you will slowly build up your strength and endurance so that your body can get used to running longer distances. If you start off pushing yourself too hard, you risk having your body react negatively, making it harder to stay with the program.

Make sure you have a rest day after each workout to let your body recover. Muscles need to heal and they need rest to do that. Maybe do low-impact walking or cross-training to work different muscle groups if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend: a sure recipe for soreness and unhappy workouts.

Stretch your muscles before and after your workout to avoid injury and muscle soreness. Stretch your muscles to the point of resistance, but not pain, and hold each position for 15 to 30 seconds: do not bounce. A chart of stretches is included on the main screen.

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 2:00, Jog 4:00, Walk 2:00, Jog 5:00, Walk 3:00.	Jog 3:00, Walk 2:00, Jog 4:00, Walk 2:00, Jog 5:00, Walk 3:00.	Jog 3:00, Walk 2:00, Jog 6:00, Walk 3:00, Jog 4:00, Walk 2:00.
5	Jog 5:00, Walk 2:00, Jog 7:00, Walk 2:00, Jog 5:00, Walk 1:00.	Jog 5:00, Walk 2:00, Jog 8:00, Walk 2:00, Jog 2:00.	Jog 8:00, Walk 2:00, Jog 10:00, Walk 2:00.
6	Jog 6:00, Walk 1:00, Jog 12:00, Walk 2:00.	Jog 10:00, Walk 1:00, Jog 8:00, Walk 2:00.	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.

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.

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