RunLight5K

Go from zero to running 5K in 9 weeks. No account. No ads. No subscriptions. Just open the app, pick your day, and start running. RunLight is a 27-workout program that gradually builds you up from short run/walk intervals to running 30 minutes straight. The screen turns a different color for each phase — green for warmup, red for run, yellow for walk, blue for cooldown — so you always know what's happening with a quick glance at your phone, even in an armband. Like red light, green light, but for running. How it works: Each workout starts with a 5-minute warmup walk, moves through timed run/walk intervals, and ends with a 5-minute cooldown. You'll hear audio cues and feel a vibration whenever it's time to switch — even with your phone locked in your pocket or armband. Week 1 starts easy: 60 seconds of running, 90 seconds of walking, repeat. By Week 9, you're running for 30 minutes without stopping. What you get: - Full 9-week program, all 27 workouts - Works with the screen locked — cues keep coming with your phone in your pocket - Live Activity on your Lock Screen and Dynamic Island: current phase, countdown, and progress at a glance - Big, clear countdown timer you can read mid-run - Color-coded intervals — red for run, yellow for walk - Audio beeps and vibration at every transition - 3-second warning before each switch - Doesn't pause or interrupt your music — beeps mix right over your playlist, podcast, or audiobook - Saves workouts to Apple Health with estimated calories - Companion Apple Watch app mirrors your countdown on your wrist - Optional reminder if you haven't run in a couple of days - Progress syncs across your devices with iCloud - Tap to pause, tap to resume - Works offline, no account needed Built for people who want to start running and don't need another app getting in the way. Proceeds from RunLight go to benefit Music Therapy students and services.