# Zero to 5K — Running for beginners

> Beginner running program to achieve a 5K in 9 weeks with interval training. (iPhone/iPad app by Sebastien Gamache.)

- Source: https://appshunter.io/ios/app/zero-to-5k/id1531984184 (this page in markdown: same URL + `.md`)
- Developer: [Sebastien Gamache](https://appshunter.io/developer/1520645415)
- Category: Health & Fitness, Sports
- Price: Free with in-app purchases
- Rating: 4.38/5 from 60 App Store ratings · 13 written reviews indexed
- Age rating: 4+
- Requires: iOS 14.0 · 20 MB
- Languages: English, French
- Released: 2021-01-05
- Data updated: 2026-09-01
- Monetization: free with in-app purchases
- User reviews in markdown: https://appshunter.io/ios/app/zero-to-5k/id1531984184/reviews.md

## What is Zero to 5K?

Zero to 5k is a running program designed for beginners. The plan consists of 3 activities per week, for a total of 9 weeks, where you will be alternating between running and walking. As you progress through the program, the amount of running will increase, while the amount of walking will reduce. At the end of the program, you will be able to run an entire 5km!

The app will guide you through each stage, letting you know when and for how long to run or walk. 

While using the app in the background (i.e. your phone is closed while running outside), you will receive notifications with sound telling you how long to run or walk.

If the stage you are at is too difficult, there is no problem with going back a few stages.

Heart rate training is an alternative running program in Zero to 5k app that allows you to run within an optimal heart rate. Use your heart rate readings (bpm) during a workout to run within an optimal effort range. Receive notifications on your device when you reach your min and max heart rate to start running or walking.

Calculating your effort range is made easy in Zero to 5K. Your age is a good estimator to calculate your optimal effort level. 
Your max heart rate = 220 - your age
Optimal effort range is 75% - 90% of max heart rate.

You can also manual adjust the min and max desired heart rate.

## Key features

- 9-week progressive running plan
- Alternating run/walk intervals
- Audio cues for guidance
- Adjustable difficulty
- Heart rate training option
- Background operation with notifications

## Pricing and in-app purchases

Base price: Free.

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Unlock Full Access | $1.99 | one-time |


## Recent user reviews (10 of 13)

All indexed reviews: https://appshunter.io/ios/app/zero-to-5k/id1531984184/reviews.md

### 5/5 — Best Run/Walk App

*2025-07-08, version 2.0*

If you are a true beginner who wants to get running, this app is for you. It may not have the fancy frills but it is FREE

### 4/5 — Helpful

*2025-04-14, version 2.0*

The app is great, but there aren’t any notifications given for when to run and when to walk like it says it will

### 5/5 — Love this app

*2025-02-06, version 2.0*

I tried several couch to 5K apps and this one is the best. Unlike the others it clearly shows the current segment (e.g. “run 5 mins”) as well as all the prior and subsequent segments. For some reason all the other apps hide this info so you never know where you are in the current workout. I would have paid for it but it’s free… thank you developer :)

### 3/5 — Does not say when to switch when you are listening to music

*2024-07-10, version 2.0*

It told me to run 17 minutes on my first day and then when I check the schedule it says different things

### 4/5 — Perfect for treadmill

*2024-06-11, version 2.0*

If you’re a treadmill runner like me, you’ll like this. I have an iPhone and can’t hear the voice prompts over my music but setting my phone up on the treadmill and glancing down really isn’t too difficult. It would be better if the voice went over the music though. This app is straightforward and easy to use. I also think what could be a nice change is if the walk/run list during the workout scrolled like a wheel so you could see what you’ve completed coming up. Just as extra motivation. A visual representation of “you’re almost there, keep going.” Or even adding a percentage complete to the screen as well.

### 3/5 — Switched from C25K

*2024-04-18, version 2.0*

Got this app as a switch from c25k app as I realized that one required a subscription past the one week mark. 

The only thing I don’t love about this app so far, after completing week one, is that the voice directing you when to walk/run doesn’t “cut in” over the music I’m listening to. Meaning I need to be constantly glancing at my phone or watch to figure out when to stop running and start walking and vice versa. 
Maybe there’s a setting I need to change or some work around though I have yet to find it. Would love that for future versions or updates as I often run while listening to music or a podcast/book but don’t want my phone in my hand the whole time

### 5/5 — 5km

*2024-01-29*

This app has helped me accomplish my goals to run 5km. It was difficult at the start i had some struggle. I like it because it tells you when to change from walking to running and the three times a week was just enough for me in one week. I would recommend this app to any age.

### 5/5 — Best app for beginners

*2023-11-21, version 2.0*

So simple and easy to understand!!

### 5/5 — Straightforward

*2023-09-18, version 2.0*

Great straightforward couch to 5k app. Can still listen to music and get notifications for when to start and stop running.

### 5/5 — Love this app!!

*2023-08-21, version 2.0*

I just started using this app, but I love it already!!!  It’s easy to use and I love that I can listen to my playlist in the background at the same time!! And it’s free!!

## Frequently asked questions about Zero to 5K

### How long does the Zero to 5K program take to complete?

The Zero to 5K program is designed to be completed over 9 weeks, with three running sessions per week. This structured approach gradually builds your endurance and running capability.

### Can I repeat a week in Zero to 5K if I find it too difficult?

Yes, Zero to 5K allows you to repeat any stage or week that you find challenging. The app emphasizes a comfortable progression, so you can go back and build confidence before moving forward.

### Does Zero to 5K work with my heart rate monitor?

Yes, Zero to 5K offers an optional heart rate training program. You can use your heart rate readings to run within an optimal effort range, receiving notifications to adjust your pace.

### What devices does Zero to 5K support?

Zero to 5K is available on Apple devices, including Apple Watch, iPhone, and iPod. This allows for convenient tracking and guidance during your runs.

### How does Zero to 5K provide guidance during a run?

The app provides audio cues during your workouts, letting you know when to run and when to walk. It also offers notifications with sound when running in the background with your phone closed.

### What is the age rating for Zero to 5K?

Zero to 5K has an age rating of 4+. This indicates it is suitable for a wide range of users, including younger individuals looking to start running.

### How often is Zero to 5K updated?

The latest version of Zero to 5K is 2.0, which was last updated on February 21, 2023. This suggests regular maintenance and potential feature additions.

### Is Zero to 5K free to use?

Zero to 5K is free to download and use, with the option for in-app purchases. This allows users to try the core program without initial cost.

## Version history (last 5 releases)

### 2.0 — 2023-02-21

App Changes:
- Made all 9 stages free, allowing everyone to go from 0 to 5k at no expenses. The #1 goal of this app is to enable people to run 5k, so we're making this feature free.
- Heart rate training is rebranded to Zero to 5k Plus+ and still requires an in-app purchase to use. Anyone who purchased full access will continue to have access to this feature.

### 1.6 — 2022-06-27

- Zero to 5k has been translated in French
- Bug fixes to address specific app crashes

### 1.5 — 2022-05-20

Bug fixes
- Dark Mode - updated the UI to display correctly when in dark mode
Improvements
- Added a 2 minute warmup and cooldown activity to Zero to 5k stage workouts. Warmup and cooldown stage activities can be skipped. On the iPhone, the button appears in the activity list. On Apple Watch, the skip button is on the button tab.
- Added a workout summary on the Apple Watch when the workout is ended
- Added the “Now Playing” tab on Apple Watch workouts. Swipe to the third tab (right side) to control your music/podcast

### 1.4 — 2021-11-21

New:
- Apple Watch: Zero to 5K is now available on Apple Watch. 100% offline capable and doesn't require the iPhone to work
- Heart Rate Training: An alternative way to start running, using your heart rate readings (bpm) from your Apple Watch to run within an optimal effort range  (bpm)
- Fill your activity rings when doing a Zero to 5k activity on your Apple Watch
Small changes:
- Notifications during a workout will appear even when the app is in focus
- Added location to a workout (indoor vs outdoor) for more accurate workout metrics (for Apple Watch)
- UI fixed on the activity list for some devices
- Added a button to preview notifications on the information page
- Changed the calculation on how the badges are award
- Help text improvements

### 1.3.1 — 2021-07-26

- small text changes and validation messages

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## More apps by Sebastien Gamache

- [Find The Word: Puzzle Game](https://appshunter.io/ios/app/find-the-word-puzzle-game/id1520645413)
- [Gym Workout Logs](https://appshunter.io/ios/app/gym-workout-logs/id1547671597)
- [Solitaire - TV](https://appshunter.io/ios/app/solitaire-tv/id1581329395)
- [Car Maintenance Reminders](https://appshunter.io/ios/app/car-maintenance-reminders/id1617869280)
- [Cryptogram: Word Game](https://appshunter.io/ios/app/cryptogram-word-game/id6740305712)

All apps by Sebastien Gamache: https://appshunter.io/developer/1520645415

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-01.*