Running plans
Three free plans on the same 19-level ladder. Pick the one that starts where you are. In the Run app, the plan picks your level for you and adapts every week.
- 0 to 5KFor you if you can walk 30 minutes but can’t run for more than a few minutes yet.
- 0 to 10KFor you if you want to go all the way, and you are happy to take it slowly.
- 5K to 10KFor you if you can run a 5K, or 30 minutes, without stopping.
| Level | Workout |
|---|---|
| 1 | Run 1 min, walk 2 min × 7 |
| 2 | Run 2 min, walk 2 min × 6 |
| 3 | Run 3 min, walk 2 min × 6 |
| 4 | Run 4 min, walk 2 min × 5 |
| 5 | Run 5 min, walk 2 min × 4 |
| 6 | Run 5 min, walk 1 min × 5 |
| 7 | Run 8 min, walk 2 min × 3 |
| 8 | Run 10 min, walk 1 min × 3 |
| 9 | Run 12 min, walk 1 min × 3 |
| 10 | Run 15 min, walk 1 min × 2 |
| 11 | Run 20 min non-stop |
| 12 | Run 25 min non-stop |
| 13 | Run 30 min non-stop |
| 14 | Run 35 min non-stop |
| 15 | Run 40 min non-stop |
| 16 | Run 45 min non-stop |
| 17 | Run 50 min non-stop |
| 18 | Run 55 min non-stop |
| 19 | Run 60 min non-stop |
Your first run starts here
A plan from zero to 5K or 10K that adapts every week to how you feel. Free on iPhone and Apple Watch.
Download on the App Store