5K Run-Walk Interval Trainer

Transform from couch to confident 5K runner in just 9 weeks.

Run-Walk Interval 5K Trainer uses the proven Couch to 5K method — alternating walking and running intervals to build your aerobic base safely and progressively. Designed for complete beginners. No running experience required.

HOW IT WORKS Three guided workouts per week, each building on the last. The plan gradually shifts the balance from mostly walking to continuous running. By Week 9, you'll complete a full 30-minute run without stopping.

YOUR 9-WEEK JOURNEY • Weeks 1–3: Short run intervals (60–90 seconds) with generous walking recovery • Weeks 4–6: Longer runs (3–5 minutes) as your stamina builds • Weeks 7–9: Extended runs leading to your first continuous 30-minute finish

FEATURES • Audio coaching — spoken cues tell you exactly when to run and when to walk • Apple Watch companion — current interval and time remaining right on your wrist • GPS route tracking — every run mapped and saved • HealthKit sync — workouts automatically appear in Apple Health • Home Screen widgets — see your next workout at a glance • Flexible scheduling — reschedule any missed workout without losing progress • Offline ready — full functionality with no internet connection required

THE SCIENCE Alternating walk-run intervals reduces injury risk while steadily building the aerobic base needed for continuous running. This evidence-based approach has helped millions of people run their first 5K.

Start today. Your first 5K is 9 weeks away.

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