5K Run vs Run Walk

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/

Your pace. Your intervals. Run Walk is a simple interval timer for iPhone and Apple Watch. Set your warm-up, running and walking times, then repeat for a chosen duration or number of rounds. CLEAR AT A GLANCE • Follow a large countdown and current-interval progress. • See what’s next and how many runs you have left. • Warm up separately, then watch your overall interval progress build. • Hear alerts when it’s time to change pace. • Set running or walking to zero for a single-activity workout. • Pause and resume whenever you need. PHONE ONLY — IDEAL FOR THE TREADMILL Keep the timer on your iPhone while you record separately with Apple’s Workout app and your compatible connected treadmill. Phone-only mode does not start our Watch app or a Health workout. PHONE + WATCH — RECORD YOUR WORKOUT Choose indoor or outdoor, start on iPhone, then follow your intervals on Apple Watch. Once your workout reaches the Watch, the timer continues even when you leave your phone behind. Pause, resume and end from your wrist, with haptic alerts at interval changes. With your permission, the Watch records your workout and available heart rate, active calories and distance. Outdoor workouts can include a route map. When you finish, choose Save workout to see it in Apple Health and Fitness, or Discard. Use Run Walk as your workout recorder in Watch mode. Apple Watch supports one active workout session at a time, so this mode cannot run alongside another Watch workout app. Indoor distance comes from the Watch’s estimate; our app does not connect directly to treadmill equipment. KEEP MOVING Your timer keeps track of elapsed time while you use other apps. Allow notifications for background interval alerts. Live Activities show progress on your Lock Screen and Dynamic Island on supported devices; you may need to reopen the app to refresh the current interval after a boundary. No account. No subscriptions. No ads. Health and location permissions are optional. Without Health access, Watch recording and background wrist alerts are limited. Outdoor route recording needs location access. Sounds and notifications follow your device’s sound, notification and Focus settings.