Running Interval Timer HIIT vs 5K Run

Time your runs, walks and recovery breaks with custom intervals, voice cues and a clear countdown. Running Interval Timer HIIT helps you follow your workout from warm-up to cool-down on iPhone and iPad. SET YOUR OWN PACE Choose your warm-up, sprint, recovery, rounds and cool-down. Alternate running with walking, build a sprint session, or set timed work and rest for HIIT and circuit workouts. Set recovery to zero when you want to move straight into the next round. START WITH A PRESET Choose built-in routines including Tabata 20/10, 30/30 intervals and EMOM 40/20. Adjust the settings to suit your session, or create and save your own named presets for next time. FOLLOW THE CUES Hear spoken phase changes and countdown prompts. Choose from classic, click and whistle beep styles. Keep following your intervals with background audio and lock-screen playback controls, or enable Keep screen on during your workout. REVIEW YOUR TRAINING Browse saved sessions and review your interval settings and completed workout duration. See session counts, total sprint time, your longest training streak and weekly activity charts. Share a session card or export a backup of your settings, presets and history. MADE FOR YOUR SCREEN Use a clear timer display, light and dark appearance options, and layouts adapted for iPhone and iPad. Core timer functions work offline. FREE TO TRAIN The timer, presets, history and analytics are available free with advertising. Upgrade to Premium to remove ads and support continued improvements. PREMIUM OPTIONS Choose a Weekly or Yearly auto-renewing subscription, or a Lifetime one-time purchase. Current prices and any eligible offers are shown in the app before purchase. Payment is charged to your Apple Account at confirmation. Subscriptions renew automatically unless canceled at least 24 hours before the current period ends. Manage or cancel subscriptions in your App Store account settings. Lifetime access is a one-time purchase and does not renew. Privacy Policy: https://owlspeak.web.app/privacy Terms of Use: https://owlspeak.web.app/terms

Transform from couch to confident 5K runner in just 9 weeks. Run-Walk Interval 5K Trainer uses the proven Couch to 5K method — alternating walking and running intervals to build your aerobic base safely and progressively. Designed for complete beginners. No running experience required. HOW IT WORKS Three guided workouts per week, each building on the last. The plan gradually shifts the balance from mostly walking to continuous running. By Week 9, you'll complete a full 30-minute run without stopping. YOUR 9-WEEK JOURNEY • Weeks 1–3: Short run intervals (60–90 seconds) with generous walking recovery • Weeks 4–6: Longer runs (3–5 minutes) as your stamina builds • Weeks 7–9: Extended runs leading to your first continuous 30-minute finish FEATURES • Audio coaching — spoken cues tell you exactly when to run and when to walk • Apple Watch companion — current interval and time remaining right on your wrist • GPS route tracking — every run mapped and saved • HealthKit sync — workouts automatically appear in Apple Health • Home Screen widgets — see your next workout at a glance • Flexible scheduling — reschedule any missed workout without losing progress • Offline ready — full functionality with no internet connection required THE SCIENCE Alternating walk-run intervals reduces injury risk while steadily building the aerobic base needed for continuous running. This evidence-based approach has helped millions of people run their first 5K. Start today. Your first 5K is 9 weeks away. https://www.apple.com/legal/internet-services/itunes/dev/stdeula/