A structured 9-week plan for complete beginners, with three guided sessions a week to help you become a runner and reach your first 5K phone-free.
The Watch to 5K plan is a structured 9-week training plan that takes complete beginners from short run-and-walk intervals to running 5K.
Three guided sessions each week, with rest days in between, gradually build fitness and make the plan easier to stick to.
Built from the ground up for Apple Watch, the plan works independently without an iPhone or cellular connection. Runs can be done outdoors or on an indoor treadmill.
Flexible enough to fit your pace, with the option to repeat any run or week, start from any run, and switch distance between miles or km.
Each workout records route, distance, calories, pace, and heart rate, making improvement easy to spot over time.
The iPhone companion app brings completed runs, route maps, workout data, and upcoming sessions into one place.
As progress builds through the plan, beautiful achievements celebrate milestones such as running continuously for 5 minutes or reaching a new distance. Workouts saved to Apple Health also count toward activity goals.
A virtual coach gives clear prompts for when to walk and run, while sounds, haptics, and halfway reminders keep each run easy to follow. Music and podcasts keep playing, with volume dipping when needed for spoken updates.
One upfront purchase unlocks the full 5K plan, with no subscription required.
For runners who want to keep building beyond 5K, an optional 10K expansion plan is available in the iPhone companion app.
Here is what runners are saying on the App Store:
This app is amazing. I just finished my final run and even continued running for another 5 minutes over.
My mental and physical health have improved drastically thanks to this app! Such a sense of accomplishment. That’s it. You did it! 🏆 Thank you app developers
The interface is clean, the voiceover is encouraging, and it lets me leave my phone behind while focusing on my music and my training. This has been a real help in actually starting and committing to a training regimen! Simply put, it does everything I need, and nothing I don’t. If you want to do Couch to 5k with only your Apple Watch, this is the app.
Perfect standalone C25K app. I had been looking for an app on the watch which let me try this
plan without my phone and this fits the bill perfectly.
Running with a phone and wired
headphones just feels so cumbersome and wrong, yet thanks to this app I feel free!
