Rise to 5K

You don't need to be a runner to start. You need 8 weeks, 3 short runs a week, and a reason to come back on the days it rains.

Rise to 5K is a beginner run-walk program wrapped in one idea: every run you finish raises the sun a little further. Start in the dark. 24 runs later, it's morning, and you're running 5K.

THE PLAN CARRIES YOU
• 8 weeks, 3 runs a week, gently building from 1-minute jogs to a full 5K.
• The last run of the plan is a real 5K: it ends at 5 km, not on the clock.
• A voice tells you when to run and when to walk, over your music or podcast, with the screen off and the phone in your pocket.
• A voice tells you each kilometre's split as you pass it, if you want it.
• Leave the app mid-run and the timer floats over whatever you're watching.
• Life happens: miss a week and the plan bends softer, never harder. It suggests, you decide.

EVERY RUN EARNS A SUNRISE
• The sky on your home screen turns from night to dawn as runs are done. Your progress is the view.
• Sunrises mark the moments worth keeping: first run, first full week, halfway to dawn. Never a punishment, never a guilt trip.
• A quiet log remembers every run, including how it felt.

AFTER YOUR 5K, KEEP RISING
• Morning: 4 weeks to settle in. 3 runs a week, with a Long run that grows to 46 minutes.
• Noon: your 5K, quicker or easier. 6 weeks, with quick bursts in 1 run a week.
• Rise to 10K: built from your own runs, with a Long run that grows until it covers about 9 km.
• They open when you finish your 5K; Noon once your runs are long enough. Or just keep running.

DISTANCE, PACE AND ROUTE
• Live distance and pace under the clock, measured by your phone's GPS while you run.
• Finish and see where you went: your route drawn as a map, or as a constellation when you're offline.
• Share a run as a night-sky card with your route written in stars.
• Save your runs to Apple Health or Health Connect, if you choose.
• It all stays on your phone. Routes are never uploaded, and deleting a run deletes its route. Don't want it? One switch turns tracking off, on the screen before every run.

RUN YOUR WAY
• No plan today? An open run lets you conduct it: warm up, run, walk, whenever you say. The ladder draws itself as you go.

SIMPLE ON PURPOSE
• No account, no sign-up. Open the app and start.
• Your runs live on your phone; back them up to a file whenever you like, restore them anywhere.

The couch has had you long enough. The sun's coming up.