# Run

> Run is a free running app for iPhone and Apple Watch that tracks your runs and builds a beginner plan from zero to 5K or 10K. The plan adapts every week to how you feel.

Run (App Store name: "RUN — Running Club & Tracker") is a running app for beginners, made by Bakery Scent S.r.l., Italy. It is free to download on the App Store for iPhone (iOS 15 or later) and Apple Watch (watchOS 8 or later), with an optional Run Premium subscription for the full plan. Rated 4.8/5 on the US App Store from 4,800+ ratings (checked 2026-10-29); more than 12,000 people have started running with it. It is for complete beginners and people coming back to running, not for marathon training. Not available on Android.

Key facts:
- Download: https://apps.apple.com/app/id1535400615
- The plan: a ladder of 19 walk/run levels, from "run 1 min, walk 2 min" to 60 minutes non-stop. Level 12 (25 minutes non-stop) is the 5K goal; level 19 (60 minutes non-stop) is the 10K goal. 2 or 3 runs a week: Easy Run, Recovery Run, Challenge Run, each with a 5-minute warm-up and cool-down walk.
- How it adapts: after every run you rate fatigue (1–10), at the end of the week pain (1–10). A very tiring run makes the next run lighter at once; pain of 6+ eases next week off; an average fatigue of 7+ repeats the level; easy weeks move you up one or two levels. Breaks of 2–8 weeks ease you back in.
- Typical time from zero to 5K: 8–16 weeks, depending on starting level, age, injuries and runs per week.
- Tracking: GPS with live map, pace, distance, elevation, cadence, heart rate, calories, splits, weather; audio coach (male or female voice); auto-pause; goal runs by distance, time, calories or steps; treadmill and manual runs; run recovery.
- Also: Apple Watch app with guided intervals and live heart rate; complications; 5 home screen widgets; Live Activity and Dynamic Island; stats by week/month/year; 10 Run Levels by total distance; weekly streaks with freezes; 26 badges; share cards for Instagram Stories; running shoe tracking; Apple Health and iCloud sync; 13 languages.
- Contact: support@bakeryscent.com

## Plans (free, week by week)

- [0 to 5K plan](https://runningclub.run/plans/5k): A free 0 to 5K plan for complete beginners: walk/run intervals, 3 runs a week, from 1 minute of running to 25 minutes non-stop. Week by week.
- [0 to 10K plan](https://runningclub.run/plans/10k): A free beginner 10K plan: from walk/run intervals to 60 minutes of running non-stop, 3 runs a week, through the 5K on the way. Week by week.
- [5K to 10K plan](https://runningclub.run/plans/5k-to-10k): Can run 5K? This free plan takes you from 30 minutes to 60 minutes of running non-stop, the 10K, adding 5 minutes a week. Week by week.
- [How the plan works](https://runningclub.run/how-it-works): the full ladder and the rules that move it.

## Free tools

- [Running plan generator](https://runningclub.run/tools/running-plan-generator): Answer five questions and get your first week of walk/run workouts.
- [Pace calculator](https://runningclub.run/tools/pace-calculator): Work out your pace, finish time or distance, in km and miles.
- [Race time predictor](https://runningclub.run/tools/race-time-predictor): Predict your 5K, 10K, half marathon and marathon times from one race.
- [Heart rate zones](https://runningclub.run/tools/heart-rate-zones): Your five heart rate zones, and the easy zone 2 pace to run in.
- [Calories burned running](https://runningclub.run/tools/calories-burned-running): How many calories a run burns, from your weight, distance and pace.
- [Treadmill pace converter](https://runningclub.run/tools/treadmill-pace-converter): Turn treadmill speed into pace per km or mile, and back.
- [5K pace chart](https://runningclub.run/pace/5k): pace per km and mile for every finish time.
- [10K pace chart](https://runningclub.run/pace/10k): pace per km and mile for every finish time.
- [Half marathon pace chart](https://runningclub.run/pace/half-marathon): pace per km and mile for every finish time.
- [Marathon pace chart](https://runningclub.run/pace/marathon): pace per km and mile for every finish time.

## Pages

- [Features](https://runningclub.run/features): everything in the app.
- [Run tracking](https://runningclub.run/tracking): GPS tracking, voice coach, goal runs, Live Activity, Apple Health.
- [Apple Watch](https://runningclub.run/apple-watch): Run on the wrist.
- [FAQ](https://runningclub.run/faq): price, plan, devices, tracking.
- [About](https://runningclub.run/about): company facts.
- [Support](https://runningclub.run/support): contact and subscriptions.

## Guides

- [5K to 10K: how to double your distance without getting hurt](https://runningclub.run/blog/5k-to-10k): Going from 5K to 10K usually takes a couple of months. Add a few minutes to your runs each week, keep most of them easy, and build up to 60 minutes.
- [Average 10K time: what’s normal for beginners and regular runners](https://runningclub.run/blog/average-10k-time): Many beginners finish a 10K in 60 to 80 minutes, and finishing under 90 is a great first race. Here are typical 10K times and how to improve yours.
- [Average 5K time: what’s normal for beginners and regular runners](https://runningclub.run/blog/average-5k-time): Many beginners finish a 5K in 30 to 40 minutes, and anything under 45 is a solid first race. Here’s what’s typical, and why it matters less than you think.
- [Best Apple Watch running apps for beginners in 2026](https://runningclub.run/blog/best-apple-watch-running-apps): The best Apple Watch running apps compared: Apple’s Workout app, Run, Nike Run Club, Strava, Runna, None to Run and C25K, and who each suits.
- [Best Couch to 5K apps: which beginner plan suits you?](https://runningclub.run/blog/best-couch-to-5k-apps): The best Couch to 5K apps compared: NHS Couch to 5K, C25K by Zen Labs, None to Run, Runna and Run, with plan length, price model and who each suits.
- [Best running apps for beginners: an honest 2026 comparison](https://runningclub.run/blog/best-running-apps-for-beginners): The best running apps for beginners compared: Run, Nike Run Club, Strava, NHS Couch to 5K, Runna and None to Run, and who each one suits.
- [Coming back to running after a break: how to restart safely](https://runningclub.run/blog/coming-back-to-running-after-a-break): After a break from running, start shorter and slower than where you left off, run every other day, and build back over a few weeks. Here’s how much to cut back.
- [Couch to 5K: what it is and how to do it well](https://runningclub.run/blog/couch-to-5k-guide): Couch to 5K is a free 9-week run/walk plan that takes you from the sofa to running about 30 minutes. Here’s how it works and how to finish it well.
- [Easy runs vs hard runs: how to mix them as a beginner](https://runningclub.run/blog/easy-runs-vs-hard-runs): Most of your runs should be easy, slow enough to chat. Add at most one harder run a week, once running feels normal. Here’s how to tell them apart.
- [First 5K race tips: what to do the week before and on race day](https://runningclub.run/blog/first-5k-race-tips): For your first 5K race: rest the last few days, change nothing new, arrive early, start slower than you want to, and walk if you need to. Here’s the full plan.
- [How long does it take to run a 10K? Race time and training time](https://runningclub.run/blog/how-long-does-it-take-to-run-10k): Most beginners run a 10K (6.2 miles) in 60 to 80 minutes. From zero, getting there usually takes four to seven months: first to 5K, then on to 10K.
- [How long does it take to run a 5K? Race time and training time](https://runningclub.run/blog/how-long-does-it-take-to-run-5k): Most beginners run a 5K (3.1 miles) in 30 to 40 minutes. Getting from the couch to running it usually takes 8 to 16 weeks of steady training.
- [How long should a beginner run? Think minutes, not miles](https://runningclub.run/blog/how-long-should-a-beginner-run): A beginner run should last 20 to 30 minutes, including a 5-minute walk at each end, with just a few minutes of running at first. Here’s how to build up.
- [How often should beginners run? 2 or 3 times a week](https://runningclub.run/blog/how-often-should-beginners-run): Most beginners should run 2 or 3 times a week, with a rest day between runs. Here’s why, what a good week looks like and when to add another run.
- [How slow should I run? Easy pace and zone 2, made simple](https://runningclub.run/blog/how-slow-should-i-run): Run slowly enough to talk in full sentences. That easy, conversational pace, roughly what people call zone 2, is where beginners should do most running.
- [How to breathe when running: simple tips for beginners](https://runningclub.run/blog/how-to-breathe-when-running): Breathe through your mouth and nose, deep into your belly, and slow down until you can talk. Simple breathing tips for new runners who get out of breath.
- [How to make running a habit (and actually stick with it)](https://runningclub.run/blog/how-to-make-running-a-habit): Make running a habit by keeping it small, scheduled and easy: 2–3 set days a week, short walk/run sessions, and showing up rather than running hard.
- [How to start running: a simple guide for complete beginners](https://runningclub.run/blog/how-to-start-running): Start with short run/walk intervals, 2 or 3 times a week, slow enough to talk. Here’s how to plan your first runs, stay injury-free and keep going.
- [Knee pain from running: what beginners should do](https://runningclub.run/blog/knee-pain-running-beginners): Achy knees as a new runner usually mean too much too soon. Rest, then come back shorter and slower. See a professional for sharp pain or swelling.
- [Morning vs evening running: which is better for beginners?](https://runningclub.run/blog/morning-vs-evening-running): The best time to run is the one you’ll stick to. Mornings are easier to protect; evenings often feel looser. Pros, cons and how to pick.
- [Rest days for runners: how many you need and what to do on them](https://runningclub.run/blog/rest-days-for-runners): Beginner runners need at least one rest day between runs, so 2–3 runs a week. Here’s why rest matters, what to do on rest days and when to take more.
- [Run vs Couch to 5K: which beginner running app is right for you?](https://runningclub.run/blog/run-vs-couch-to-5k): Run vs the NHS Couch to 5K app: a fixed free 9-week plan versus a plan that adjusts to how each run felt. Who should pick which, compared fairly.
- [Run vs Nike Run Club: which app is better for beginners?](https://runningclub.run/blog/run-vs-nike-run-club): Run vs Nike Run Club compared fairly: Nike’s free guided runs and plans versus Run’s beginner plan that adjusts to how each run felt.
- [Run vs None to Run: two gentle beginner running apps compared](https://runningclub.run/blog/run-vs-none-to-run): Run vs None to Run: both are gentle walk-run apps for beginners. None to Run uses fixed 12-week plans; Run adjusts to how each run felt.
- [Run vs Runna: which running coach app suits a beginner?](https://runningclub.run/blog/run-vs-runna): Run vs Runna compared: Runna coaches every level from 5K to ultra, Run focuses on true beginners with a plan that adjusts to how each run felt.
- [Run vs Strava: which app should a beginner runner use?](https://runningclub.run/blog/run-vs-strava): Run vs Strava for beginners: Strava is a social log for every sport, Run is a beginner plan that adjusts to how you feel. Who should pick which.
- [Running cadence for beginners: what it is and whether it matters](https://runningclub.run/blog/running-cadence-for-beginners): Cadence is how many steps you take per minute. As a beginner, don’t chase a number: if you take short, light, quick steps, your cadence is probably fine.
- [Running in the rain, cold and heat: a simple beginner’s guide](https://runningclub.run/blog/running-in-the-rain-cold-and-heat): You can run in most weather if you dress right and slow down. What to wear in rain, cold and heat, and when it’s smarter to stay indoors.
- [Running shoes for beginners: how to choose a pair that fits](https://runningclub.run/blog/running-shoes-for-beginners): Your first running shoes should feel comfortable straight away, with a thumb’s width at the toe and a snug heel. How to choose, fit and shop for them.
- [Running when overweight: a kind, joint-friendly way to start](https://runningclub.run/blog/running-when-overweight): You can start running at any size. Begin with brisk walks, then short run/walk intervals at an easy pace, on soft ground, with rest days between runs.
- [Shin splints in beginner runners: causes, relief and prevention](https://runningclub.run/blog/shin-splints-beginners): Shin splints are an ache along the shin that often hits new runners who do too much too soon. How to ease them, prevent them and when to get help.
- [Side stitch when running: how to stop it and prevent it](https://runningclub.run/blog/side-stitch-when-running): A side stitch is a sharp cramp under your ribs. Slow to a walk, breathe out deeply and press on the spot; then eat earlier and start slower next time.
- [Sore legs after running: what’s normal and how to feel better](https://runningclub.run/blog/sore-legs-after-running): Sore legs a day or two after running are normal and usually fade in 3–5 days. Here’s how to ease them, when to run, and when soreness is something more.
- [Starting running after 40: a gentle guide that works](https://runningclub.run/blog/starting-running-after-40): Yes, you can start running after 40. Begin with run/walk intervals, run 2 or 3 times a week, rest well between runs and add a little strength work.
- [The run-walk method: how to run longer with walk breaks](https://runningclub.run/blog/run-walk-method): The run-walk method mixes short bits of running with planned walk breaks. It’s the easiest way to start running and can take you all the way to 5K.
- [Treadmill running for beginners: how to start and enjoy it](https://runningclub.run/blog/treadmill-running-for-beginners): Start with a brisk walk, then short jogs at a speed where you can still talk, with the incline at 1%. Speeds, settings and tips for treadmill beginners.
- [Warm-up and cool-down for running: a simple 5-minute routine](https://runningclub.run/blog/warm-up-and-cool-down-for-running): Before a run, walk briskly for about 5 minutes and add a few easy leg moves. After, walk for 5 minutes to slow down gently. Here’s a routine you can copy.
- [When to replace running shoes: the signs and the mileage rule](https://runningclub.run/blog/when-to-replace-running-shoes): Most running shoes last about 500–800 km (300–500 miles). How long that is for a beginner, the signs a pair is worn out and how to make shoes last.

## FAQ

### What is Run?

Run is a running app for iPhone and Apple Watch. It tracks your runs and builds a beginner plan that takes you from zero to 5K or 10K with walk/run intervals. The plan adapts every week to how you feel, so you keep improving without getting hurt. On the App Store it is called “RUN — Running Club & Tracker”.

### Is Run good for beginners?

Yes, it is made for them. You can start even if you can only walk 30 minutes: the first workouts are one minute of running and two of walking. The app tells you when to run and when to walk, out loud, so you never have to look at your phone.

### Is Run free?

Run is free to download, and tracking your runs is free forever. Your first plan workout is free too. The rest of the plan is part of Run Premium, an optional subscription: the price is shown in the app before you subscribe, and you can cancel any time from your Apple ID settings.

### Which devices does Run work on?

Run works on iPhone with iOS 15 or later and on Apple Watch with watchOS 8 or later (the Watch app works together with the iPhone app). It is not available on Android.

### Is Run any good?

Run is rated 4.8 out of 5 on the US App Store from 4,800+ ratings (checked 2026-10-29), and it has helped more than 12,000 people start running.

### How does the Run plan work?

You answer a few questions (how much you can run today, your age, any injuries, how many days a week you can train) and Run picks your starting level on a 19-level walk/run ladder. Each week has 2 or 3 runs: an Easy Run, a Recovery Run and a Challenge Run. After every run you rate how tired you feel, and at the end of the week how much anything hurts. Run uses those answers to move you up, keep you at the same level, or make the next week easier.

### How long does it take to run 5K with Run?

Most beginners reach 25 minutes of running non-stop, the 5K goal, in about 8 to 16 weeks. It depends on where you start, how often you run and how your body responds: the app shows your own estimate when it creates your plan. Try the free plan generator to see yours.

### Can Run take me to 10K?

Yes. When you finish the 5K plan you get two easy weeks to hold it, then Run offers to continue to 10K: 60 minutes of running non-stop. If you can already run 30 minutes or more, Run can start you on the 10K plan directly.

### What if a week feels too hard?

Tell the app. If you rate a run as very tiring, the next run gets lighter right away. If the week was tiring overall, Run repeats the level; if something hurts, the next week is easier. You never have to “keep up” with a fixed schedule.

### What if I miss a week?

Nothing breaks. You can pause the plan, and when you come back after 2 to 8 weeks Run eases you back in at a lower level. After more than two months it suggests starting a fresh plan.

### Is Run the same as Couch to 5K?

No. Couch to 5K is a fixed 9-week schedule that is the same for everyone. Run also uses walk/run intervals, but it chooses your starting point and changes every week based on how tired you feel and any pain, so the plan fits you instead of the calendar. See Run vs Couch to 5K.

### Does Run track my runs with GPS?

Yes. Run records distance, pace, time, route, elevation, cadence, heart rate (with a watch) and calories, with a live map and an audio coach. It also saves the weather and your splits, and it works for free runs and for runs with a goal of distance, time or calories.

### Does Run work on Apple Watch?

Yes. Start a free run or your plan run from the watch: it guides your walk and run intervals with haptics and voice, shows your heart rate live, and asks how tired you feel at the end. Complications show your week, month and year on the watch face.

### Does Run work with Apple Health and other apps?

Run saves your runs to Apple Health and reads running workouts from it, including runs recorded by Apple Watch and other apps, so your stats, levels and badges include all of them.

### Are my runs backed up?

Yes. Your runs, shoes and your plan sync through your own iCloud, so they come back on a new iPhone or after you reinstall the app.

### Does Run have streaks and badges?

Yes. Run counts your weekly streak (one run a week keeps it alive, and as it grows you earn “freezes”, up to three, that save it when life gets in the way) and has 26 badges, from your first 3 km to running in the rain or at dawn. Your total distance also moves you through 10 Run Levels.

### Can I share my runs?

Yes. Make a share card with your route, your stats and a gradient, your own photo or video, then save it or post it straight to Instagram Stories.

## Optional

- [Full text of all guides](https://runningclub.run/llms-full.txt)
- [Privacy Policy](https://runningclub.run/privacy)
- [Terms](https://runningclub.run/terms)