RunnerMate: 5K Training Plan

Most Couch to 5K plans assume you're starting from zero. RunnerMate doesn't assume — it checks.

With your permission, RunnerMate reads 28 days of your Apple Health data — steps, walking distance, exercise minutes, recent runs, resting heart rate — scores your fitness, and generates an 8-week plan calibrated to where you actually are. If you're already walking 10,000 steps a day, you won't be told to alternate 60-second jogs with 90-second walks.

A PLAN THAT ADAPTS An on-device AI advisor watches how your runs go and recommends where to pick up next — repeat a week when you need it, skip ahead when you're flying. Three runs a week, each about 30 minutes.

MADE FOR APPLE WATCH Your next workout is scheduled to your Watch automatically — it's waiting at the top of the Workout app when you're ready. Intervals, warm-ups and cool-downs are guided on your wrist.

EFFORTLESS TRACKING Finished runs are matched to your plan automatically from Apple Health — no manual logging. Home Screen widgets show your week at a glance, and milestone runs earn shareable certificates.

PRIVATE BY DESIGN Your health data never leaves your iPhone. RunnerMate has no accounts, no sign-up and no servers — fitness scoring and AI coaching all happen on-device.

RunnerMate is free, supported by unobtrusive ads.

Requires an iPhone with iOS 26. Apple Watch optional but recommended.