Zero to 5K

Zero to 5K is a beginner-friendly running program designed to take you from couch to 5 kilometers in 9 weeks. It guides you through three workouts per week, alternating running and walking, with increasing running time as you progress. The app works with Apple Watch and sends audible alerts when to run or walk, even in the background. If a stage feels too hard, you can back up and repeat stages.

The program also includes a heart-rate training mode to help you stay within an optimal effort range. By inputting your age, the app estimates maximum heart rate (220 - age) and sets a target range (75%-90% of max). You can manually adjust min and max heart rates as needed.