Trot: Couch to 5K Run Trainer
First 5K
About
This app guides beginners from inactivity to running a 5K over 13 weeks with structured run/walk intervals and voice coaching. It automatically logs progress to Apple Health and works with your favorite audio content. The entire program is free to use.
What's New in Trot
1.0.1
May 11, 2026
Trot is now completely free. All 13 weeks are unlocked for everyone — no paywall, no subscription. If Trot helps you reach your first 5K and you'd like to support us, there's now an optional tip jar in Settings. Entirely your call. Thanks for running with us.
MoreSubscriptions & In-App Purchases
Free
Trot Full Access
Unlock all 9 weeks of the Trot First 5K programme
Developer apps
FAQ
What is Trot's main goal?
Trot aims to guide complete beginners from being inactive to running their first 5K. It achieves this through a structured 13-week program of gradually increasing run/walk intervals.
Is Trot free to use?
Yes, Trot is completely free. All 13 weeks of the program are accessible without any subscription fees or paywalls. Users can optionally leave a tip to support the app.
Does Trot have ads?
No, Trot does not contain advertisements. The app is ad-free, allowing for an uninterrupted user experience during workouts.
What devices is Trot compatible with?
Trot is available for iPhone and Apple Watch. The Apple Watch app provides glanceable progress directly on your wrist during runs.
How does Trot help prevent injury?
Trot focuses on gentle, steady progress over 13 weeks. The structured run/walk intervals are designed to build stamina without putting excessive pressure on the body, minimizing the risk of injury.
Can I listen to music or podcasts while using Trot?
Yes, Trot is designed to work with any music, podcast, or audiobook. The voice coaching will guide you through your intervals without interrupting your chosen audio content.
How often is Trot updated?
The app was last updated on May 11, 2026, indicating ongoing development and support. The current version is 1.0.1.
What kind of coaching does Trot offer?
Trot provides voice coaching that tells you exactly when to run and when to walk during your sessions. This ensures you follow the structured intervals correctly.
