run5k icon run10k icon

Frequently Asked Questions

Welcome! Here are some tips to get started:

To start a workout, launch the app and hit the Start button. You can lock your phone and put it in your pocket while you run.

If you're using the Apple Watch, you can start a workout on the Watch and leave your iPhone at home. We suggest bringing the iPhone with you to get more accurate GPS.

Questions about using the Apple Watch app? You can skip down to the Apple Watch FAQ section.

Every workout has a 5-minute warmup at the beginning and a 5-minute cooldown at the end. We recommend doing a brisk walk or light jog for your warmup. Take it slow since you're just warming up your muscles at the start.

GPS is entirely optional and is not required for workouts since the program is time-based and not location-based. You can turn off GPS in your iPhone's Settings > Location Services, and continue to use the app for workouts. For example, if you're running indoors on a track or treadmill, you won't be using GPS.

The app includes a voice cue prompt to stretch during warmup and cooldown. You can turn off this voice cue in the app's settings. When you launch the stretches in the app, your workout is automatically paused. Use the stretches program at anytime, even outside of the workouts.

Have a question or need to report a bug? Here's how to contact us.

How fast should I walk or jog?

Everyone's pace and fitness level is different. Jog at a comfortable pace for you. The goal is to raise your heart rate and maintain a steady pace and breath. During walk intervals, walk at a brisk pace. During cooldown, slow down your pace to return your heart rate to normal. Use our Heart Rate Calculator for guidance.

What workout should I start on in the Run 10k app if I just finished Run 5k?

We recommend continuing your training with Week 5 in the Run 10k program.

How do I move to the next workout or repeat a previous workout?

To move to the next workout or repeat a previous one, slide your finger left or right 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.

Does the app work in the background if I want to switch to another app?

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. One exception is the stretches. You'll need to keep the screen on and in the foreground during the warmup and cooldown stretches.

How do I turn on GPS?

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. GPS does not work indoors.

Does this app work indoors?

Yes! You can use the Run 5k or Run 10k app anywhere. The apps are time-based and help you build your endurance so that you can meet your distance goals. This means that you can do a workout without having to track your location using GPS. GPS tracking is optional and can be turned off at any time.

I don't hear audio cues. What do I do?

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. Connect your Bluetooth headphones directly to your Apple Watch to get audio cues in your headphones. You can turn on and off audio cues using the audio button in the Watch app (swipe right during a workout to reveal the Pause screen and access the audio button), and you will still get haptics (wrist taps) for when to run or walk.

Do you have a half-marathon app?

Yes. Our half-marathon app is RunQuest 21k. It's a GPS-based app since you're running a much longer distance. You're ready to start training for a half if you are comfortable running 3 miles (which should be true if you complete our Run 5k or Run 10k app).

Apple Watch

About haptics (wrist taps) and audio cues.

You can use your Apple Watch Run app without your iPhone, but if you do bring your iPhone during a workout, your notifications will automatically move to your Apple Watch and you will not get voice cues on the iPhone.

Your Watch app has a button to turn on and off audio cues (swipe right during a workout to enter the pause screen and find the audio on/off button). If you turn off audio cues, you will continue to get wrist taps for when to run or walk during your workout.

Want the audio cues from your Watch to play from your Bluetooth headphones? Connect your headphones directly to your Apple Watch. Otherwise, audio cues will play directly out of the Watch's speakers unless you turn off audio cues using the audio button in the Watch app.

How does Activity Ring Credit work?

Run 5k and Run 10k need to save your workout details to the Apple Health App so that they can update your Activity rings on your Apple Watch. If you're having trouble getting Move ring credit on your Watch or the numbers don't seem to make sense, read below for troubleshooting tips.

Saving Your Workout Data to the Apple Health App

Confirm that your app is automatically saving workout data to the Apple Health app.

  1. Look in your Activity > Workouts. On the newer iPhone software (iOS 13 or later): Tap on the Browse tab at the bottom of the screen. Scroll down to tap on Workouts and scroll down again to tap on Show All Data. Look for the orange Run app icon. [If you're on older iPhone software: tap on Health Data at the bottom of the screen to find the Activity section and then tap Show All Data and look for the Run app icon next to your workout data.]
  2. If you don't see your data, you may not have given your Run apps permission to save your workout data to the Health app. For permission in iOS 13 or later: Go back to the Workouts section by tapping Workouts in the top left of the screen, tap on Data Sources & Access and make sure Run 5k is listed under Data Sources. [For older iPhone software—iOS 12 or older—go to the Sources tab and then tap on the Run app and toggle everything on.]
  3. If you see that the calorie credits for your workouts are 0, then your Watch may not have been getting accurate heart rate readings, because the Watch may have been worn too loosely or there wasn't enough skin contact with the Watch.

Getting Activity Ring Credit

Lots of apps can count toward your ring credit on your phone. Apple tries to juggle these apps by prioritizing them in a list to make sure data is counted appropriately toward your rings.

You can access this list of apps and decide which ones you want to prioritize. If your Activity ring doesn't seem to count your Run apps workout calories, your Run apps were probably assigned a lower priority so Apple is ignoring the data.

To give your Run apps priority for Activity Ring credit:

  1. In the Health app, go to the Browse tab at the bottom (or the Health Data tab if you're on older iPhone software).
  2. Tap on the category of data you care about, such as Calories or Active Energy.
  3. Tap Data Sources & Access.
  4. Tap the Edit button in the top right.
  5. Drag your Run app up in the list and tap Done. That's it!
  6. Apple doesn't seem to give ring credit for past days, but if you did a workout today, you should see ring credit.

Can I use more than one fitness tracking app at the same time on the Apple Watch?

Unfortunately, no. In newer versions of the Apple Watch software (specifically watchOS 3 and later), the Watch only supports one active workout session from one app at a time.

Troubleshooting: I don’t see the app on my Apple Watch.

The Watch app requires watchOS software version 5. You'll first want to make sure your software is up to date. Go to the Watch app on your iPhone and then General > Software Update. Check that you have watchOS 5.0 or later.

If you're up-to-date with the software and your Run app still isn't showing up on the Watch, here are some steps to troubleshoot:

  1. Do you have auto-install enabled for Watch apps? Could the app be in the middle of installation? Go to the Watch app on your phone and scroll down (past Apple's apps and installed third-party apps) to see if your Run app is available to install.
  2. Try rebooting your phone and Watch.
  3. Try deleting and reinstalling the Run app from the App Store.

Troubleshooting: Watch not tracking workout data.

You may need to give the Health app permission again to allow your Run app to track your workout distance, pace, and calories burned. Here's how:

  1. Launch the Health app on your iPhone.
  2. Tap on the Browse tab at the bottom of the screen.
  3. Tap on Activity. Find the Workouts section and scroll down to Data Sources & Access.
  4. Check that your Run app is under Data Sources. Look for the app's bright orange icon. If it says "Inactive," then you need to re-enable access to the Health app. Tap on Edit at the top right of the screen, and then tap on the Run app in the Data Sources list. It should no longer say "Inactive."

While you're here, you may also want to drag the app up in the list to give it higher priority and make sure that it counts as credit toward your Activity Rings.

Contact Us

For Run 5k questions, email us at
For Run 10k, email us at

To report a bug, let us know which iPhone you're using and describe the problem in an email to us. Feel free to include screenshots if you think they might be helpful.