My First 5K

Go from the couch to your first 5K in 8 weeks — guided by your Apple Watch, one workout at a time.

My First 5K is an 8-week running plan for absolute beginners — and anyone who’s tried running before and wants to try again.

The plan is simple: three runs a week, starting with short intervals of running and walking, building up until you’re running non-stop. No experience needed.

◎ Built for Apple Watch

Your workouts are scheduled directly to the Workout app on your Apple Watch. Just open Workout, find today’s run (listed as “My 5K”), and go.

No phone required on the road. Same first-class workout experience as before!

◎ Track your progress, indoors or outdoors

See exactly where you are in the 8-week plan, what’s coming up next, and how many runs you’ve completed. You can finish a workout as an indoor or outdoor run — it’s entirely up to you!

◎ Start anytime

Begin from Week 1 or jump in from any point in the plan. Reschedule anytime if life gets in the way.

◎ Good design, good citizen

My First 5K boasts a modern app design. It supports Dark Mode, Dynamic Text Size, and VoiceOver.