First 5K: Couch to 5K

About this app

First 5K is a couch to 5K running plan that takes you from zero to your first 5 kilometer run in eight weeks, three runs a week. Each workout mixes walking and running intervals that grow a little each session. By Week 8 you finish with a continuous 30 minute 5K run. The whole plan fits on one screen, the next workout is one tap away, and progress is real. WHAT YOU GET - A full eight week plan, 24 workouts, with intra-week variation so no two runs feel identical - A voice coach in your ear telling you when to walk, when to run, when to push, and when to ease off - Four voices to choose from: Hope, Marcus, Maya, and Jack - GPS distance, pace, and a route heatmap saved with every run - Run reminders on the days and time you choose - A clear plan view with stones for every workout you have done and every workout still ahead - A 5K finale A COACH WHO ADAPTS TO YOU After every run, rate how it felt. If it was too tough, you stay put and repeat. If it felt right, you move forward. If it was easy, you skip ahead. The plan bends to fit you instead of the other way around. EVERYTHING IS LOCAL Your profile, your runs, and your progress are stored on your device. No account, no sign in, no cloud, no ads. The only thing that ever leaves your phone is the purchase itself, which goes through Apple. ONE TIME PURCHASE First 5K is free to install. A one time purchase of 2.99 unlocks the full eight week plan. No subscription, no renewals, yours to keep. Whether you have never run before or you have stopped and started a dozen times, First 5K gives you a simple, honest path to your first 5K. Lace up. Press start.

- Music that gets out of the way: your music, podcasts, and audiobooks now dip automatically when your coach speaks, then come right back. - 3-2-1 cues: a spoken countdown leads into every switch between running and walking. - "Halfway there": a little motivation partway through each interval. - Get-ready countdown: every run starts with a 3-2-1 so you can pocket your phone and go. - Live pace: see your current pace update as you run, alongside your average. Plus smoother transitions and polish throughout. Happy running!

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1. First observed Sep 1, 2026 · 2:28 PM Free