Stride: Run at Your Pace

Build a walking or running routine around your life. Follow a course, adapt your training and see your progress, with Apple Watch workout scheduling.

Walking and running training that fits your life.

Stride helps you choose today's workout, follow a longer programme and see how your activity changes over time. Planning and Health analysis happen on your iPhone.

CHOOSE A GOAL Follow Couch to 5K, Couch to 10K or 5K to 10K, build walking fitness, maintain your routine or work toward a custom distance. Couch courses offer a standard timed finish or extra distance stages toward 5 km or 10 km. Set your training days and available time, repeat a practice week or skip to a later course week when appropriate.

A PLAN THAT CAN ADAPT Use recent activity and a short check-in to inform your training. See what contributed to your readiness estimate. Pause when you are unwell, then choose a normal resume or a gradual return. Automatic adjustments can be switched off, and schedule changes can be undone while completed history is retained.

RECORD ON IPHONE Start today’s workout without a Watch. Record time and GPS distance outdoors, or follow the steps on a treadmill and enter the treadmill distance at the end. Pause, resume and save locally, with optional export to Apple Health. Move between tabs while recording. The iPhone alone does not measure heart rate. Voice or beep cues play while Stride is open; optional lock-screen beeps for timed steps follow notification and Focus settings.

WORKOUTS ON APPLE WATCH Schedule structured walking, running and run/walk sessions in Apple Workout, including warm-up, intervals and cooldown, outdoors or on a treadmill. Running targets can use effort, Watch heart-rate zones or pace. A compatible paired Apple Watch is required for Watch scheduling; iPhone planning remains available without one.

SEE YOUR PROGRESS Browse all recorded history, view weekly and monthly activity, compare workouts, and explore distance, pace, heart rate, splits and routes where available. On-device observations highlight higher average speed and lower recorded heart rate at similar pace/distance when enough comparable data is available. Training-plan progress shows current and retained past programmes, completed runs and their linked recorded results.

PLAN YOUR ROUTES Find walking-direction routes from a familiar start, your current location or a searched place. Preview alternatives, design and save routes, and see how their distance compares with the workout target. Searches and directions require an internet connection. Apple Maps handoffs use the stated endpoints; exact generated-course navigation in Apple Workout is not included.

YOUR DATA, YOUR CHOICE No Stride account, advertising, subscriptions or third-party analytics. Optional one-off tips support development and unlock nothing. Choose System, Light or Dark appearance and your preferred app icon in Settings. Apple Health access and notifications are optional. Manual check-ins keep planning usable when Health data is unavailable. Delete app-local data in Settings without deleting workouts in Apple Health.

Readiness and training suggestions are general fitness estimates, not medical assessments or guarantees of a particular result. Workout measurements depend on available Apple Health records. Requires iOS 18 or later; Watch scheduling requires a compatible paired Watch with watchOS 11 or later.