First Run: Couch to 5K

First Run: Couch to 5K

Beginner running plan, 9 weeks

1 ratings
2 reviews
Free

Details

Released
June 2, 2026
Updated
June 3, 2026

Features

First Run: Couch to 5K screenshot #1 for iPhone
First Run: Couch to 5K screenshot #2 for iPhone
First Run: Couch to 5K screenshot #3 for iPhone
First Run: Couch to 5K screenshot #4 for iPhone
First Run: Couch to 5K screenshot #5 for iPhone
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About

This app guides beginners through a 9-week program to complete their first 5K run. It provides structured walk and run intervals with voice cues, adapting to your schedule if you miss a session. Track progress, earn badges, and sync with Apple Health and Apple Watch.

✓9-week Couch to 5K plan
✓Walk and run interval timer
✓Full Apple Watch app
✓Apple Health workout sync
✓Live Activity and Dynamic Island support
✓Achievement badges and run history
✓Pre-recorded voice cues
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What's New in First Run

1.0

June 3, 2026

User reviews

Needs ability to change days easier

Overall, I like the app, but the options to change days needs to be easier. I cannot start a run from my watch if one was not scheduled that day and to try and move a run to the current day is a bit tricky. Additionally, I accidentally hit rest for a week and couldn't turn the rest off, so it wouldn't let me move days. Overall, it works well, it just needs to open the customization of the schedule a bit.
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Great potentials but not complete

This app great potential but it is not ready yet. Used it for few runs but all had issues. Main reason is if you start the run on your phone it doesnt record it in your apple workout. If you start it on your apple watch you get no guided voice and it doesnt record the gps

Developer apps

FAQ

What is First Run?

First Run is a 9-week program designed to help beginners complete their first 5K. It provides structured walk and run intervals with voice guidance and tracks your progress.

Does First Run have ads?

No, First Run is ad-free, allowing for an uninterrupted running experience.

How does First Run adapt to missed workouts?

If you miss a week, First Run notices and offers to realign your schedule so you can pick up where you left off, rather than falling off the plan.

Can I use First Run with my Apple Watch?

Yes, First Run has a full Apple Watch app. You can start runs from your wrist, track heart rate, GPS, distance, pace, and calories, and sync workouts to Apple Health.

What kind of voice guidance does First Run offer?

First Run provides pre-recorded voice cues that announce each interval, such as 'Start running for 60 seconds' or 'Walk for 90 seconds'. Your music volume ducks automatically while the cues are spoken.

Is First Run suitable for all fitness levels?

First Run is specifically designed for beginners who have never run before. It follows the classic Couch to 5K progression, gradually building up to 30 minutes of continuous running by week 9.

What devices does First Run support?

First Run supports both iPhone and Apple Watch, with features like Home Screen widgets, watch face complications, and Lock Screen Live Activities.

How often is First Run updated?

The app was last updated on 2026-06-03, indicating active development and potential for future improvements and bug fixes.