C25K

C25K takes you from the sofa to running 5 kilometres in nine weeks. Three short workouts a week, each with a little more running and a little less walking. Start a workout and put your phone away. A coach's voice tells you when to run, when to walk and when you're nearly done, so you never need to look at the screen. WHAT'S INSIDE • The full nine-week plan: 27 workouts, from one-minute runs to 30 minutes non-stop • Voice cues in a female or male voice. Your music dips and podcasts pause for each cue, then carry on • Haptic cues you can feel through your pocket • Apple Watch app: run with your iPhone or leave it at home. The coach speaks through your AirPods, your wrist taps for every change, and your heart rate is on screen • Start on your iPhone and follow along on your Apple Watch: the interval, wrist taps and heart rate, with pause, skip and end on your wrist • Home Screen and Lock Screen widgets with your next workout, your progress and rest days • Reminders on the days and time you choose, telling you which workout is next • Ended a run early? Try the day again, with guidance for the tougher weeks • Keep 5K: after Week 9, a three-run rotation to hold on to your 5K • A Live Activity on the Lock Screen and in the Dynamic Island, with the current interval and time left • Your route mapped and distance measured with GPS (optional) • Workouts saved to Apple Health with distance, route and intervals (optional) • A Today screen with your next run, a tip for the week and when to take a rest day • Your progress through every week, and a history of every run PRIVATE BY DESIGN No account, no ads, no tracking. Your runs, routes and history stay on your iPhone and Apple Watch. Check with your doctor before starting a new exercise programme.