Tuesday morning
3.2 km6:48 /km
Park warm-up — saved in your routes
Routes you ran
Every session gets a map. Nice to look back on once you've finished week nine.
4.8
Average rating
800k+
First 5Ks finished
160k+
Monthly users
See exactly how each session went
Walking and running intervals tracked, mapped, and saved. No setup required.
Splits
6 km tempo1km7:12124 bpm
2km6:48132 bpm
3km6:32138 bpm
4km6:54134 bpm
Splits as you go
Pace per kilometre, average heart rate. Watch the numbers improve over nine weeks.
Weekly mileage
Last 12 weeks18
12 wks agoTotal: 125 kmthis wk
Progress across nine weeks
See your weekly distance climb. Repeat any week if you need to — no penalty.
A plan that fits your week
Three short sessions a week. Pick the days that suit you.
This week
Week 3Week 3 of 9 · Couch to 5K
Mon
Rest—
Tue
Easy6 km
Wed
Intervals8 km
Thu
Recovery4 km
Fri
Rest—
Sat
Tempo8 km
Sun
Long12 km
Nine weeks, three sessions a week
Twenty to thirty minutes per session. Each week gets a little harder. Pick your three days, rearrange any time.
This week
Week 25K to 10K · 8 weeks · Free
Mon
Rest—
Tue
Easy6 km
Wed
Intervals8 km
Thu
Recovery4 km
Fri
Rest—
Sat
Tempo8 km
Sun
Long12 km
A follow-on plan for 10K
Finished week nine? A free 5K-to-10K plan picks up where this one ends.
A voice in your ear when you need one
Audio coaching the whole way through every session.
When to walk, when to run
A calm voice tells you when each interval starts and ends. No counting in your head.
Plays with your music
Coaching ducks under your Apple Music or Spotify and steps back in for cues.
Workouts
Saved for this weekEasy
Week 1, Day 1
20 min
Easy
Week 1, Day 2
20 min
Easy
Week 1, Day 3
22 min
Moderate
Week 5, Day 1
25 min
Every session, ready to go
Twenty-seven sessions across nine weeks. Open any one of them, press start.
Run with your phone, your Watch, or both
Just an iPhone is enough. An Apple Watch makes it easier — heart rate, taps to start, audio in your ear.
Built for first-time runners
No data overwhelm. No social pressure. No leaderboards. Just one screen with one button when it's time to run.
Preferences
Audio coachingOn
Watch pace alertsOn
Privacy zones200m radius
Weekly summary emailSundays
UnitKilometres
From walking to 5K and beyond
If you can walk, you can start with 5K Coach. Most people finish week nine in nine to twelve weeks.
Numbers that mean something
Just enough data to see you're getting better — none of the noise.
Heart rate zones
Time in zone this week
Z1Recovery
0h 28m
Z2Easy
2h 12m
Z3Moderate
0h 22m
Z4Threshold
0h 14m
Z5VO₂ max
0h 6m
Weekly mileage
Last 12 weeks18
12 wks agoTotal: 125 kmthis wk
LOVED BY NEW RUNNERS
5K Coach got me through my first race
★★★★★
"I'd tried two other couch-to-5K apps and given up by week three. The audio coaching is what kept me going. I did the Bristol parkrun last month, never thought I would."
by Charlotte, Bristol
5K Coach FAQs
I've never run before. Will this work?+
Yes. Week 1 is 60 seconds of jogging at a time, with walking in between. Built for total beginners.
Is 5K Coach free?+
Yes. The full nine-week plan is free. The follow-on 5K-to-10K plan is free too.
How long is each session?+
Twenty minutes in Week 1, building to thirty by Week 9. Plus a short warm-up and cool-down.
Do I need an Apple Watch?+
No. iPhone alone works. A Watch adds heart rate and easier session control.
Can I do this with a friend?+
Yes. Share your weekly progress with one or two friends. No public feed.
Share progress with the people who matter
Send a session summary to a friend or family member. No public feed, no random followers.