Trot: Couch to 5K Run Trainer

Trot is now completely free. All 13 weeks, no paywall. If it helps you reach your first 5K, you can buy us a coffee.

Trot takes complete beginners from the sofa to their first 5K — one run/walk session at a time.

Whether you've never run before or you're getting back into it, Trot builds your stamina gently over 13 weeks. No pressure. No injury. Just steady progress.

WHAT YOU GET

• 13 weeks of structured run/walk intervals
• Voice coaching — tells you exactly when to run and when to walk
• Apple Watch app — glanceable progress on your wrist
• Automatic Apple Health logging — steps, distance, calories
• Works with any music, podcast, or audiobook

HOW IT WORKS Each session guides you through timed intervals that gradually shift from more walking to more running. By the end, you'll be running 5K without stopping.

COMPLETELY FREE Trot is free — all 13 weeks, no subscription, no paywall. If Trot helps you hit your goal, you can optionally leave a small tip to keep the app going. That's it.

Built by BullForge Labs — an independent studio in the UK. Follow us @bullforgelabs on Instagram, TikTok, and X.