Rise to 5K

New: your run on the lock screen, counting by itself — glance down for time, distance and pace without unlocking. Eight weeks from first steps to 5K.

You don't need to be a runner to start. You need eight weeks, three short runs a week, and a reason to come back on the days it rains.

Rise to 5K is an 8-week run-walk plan built mainly for people who don't run yet or are just starting out.

A voice tells you when to run and when to walk, over your music, with the phone in your pocket. Every run you finish raises the sun on your home screen. Start in the dark, and 24 runs later it's morning.

It works for regular runners too! Just start an open run and run your way.

No account, no sign-up. Your runs stay on your phone. THE PLAN CARRIES YOU • Eight weeks, three runs a week, gently building from one-minute jogs to a full 5K. • A voice tells you when to run and when to walk — over your music or podcast, with the screen off and the phone in your pocket. • Leave the app mid-run and the timer floats over whatever you're watching. • Life happens: miss a week and the plan bends softer, never harder. It suggests, you decide.

EVERY RUN EARNS A SUNRISE • The sky on your home screen turns from night to dawn as runs are done — your progress is the view. • Sunrises mark the moments worth keeping: first run, first full week, halfway to dawn. Never a punishment, never a guilt trip. • A quiet log remembers every run — including how it felt.

DISTANCE, PACE AND ROUTE • Live distance and pace under the clock, measured by your phone's GPS while you run. • Finish and see where you went: your route drawn as a map — or as a constellation, when you're offline. • Share a run as a night-sky card with your route written in stars. • It all stays on your phone. Routes are never uploaded, and deleting a run deletes its route. Don't want it? One switch turns tracking off, on the screen before every run.

RUN YOUR WAY • No plan today? An open run lets you conduct it: warm up, run, walk, whenever you say. The ladder draws itself as you go.

SIMPLE ON PURPOSE • No account, no sign-up — open the app and start. • Your runs live on your phone; back them up to a file whenever you like, restore them anywhere.

The couch has had you long enough. The sun's coming up.