First 5k Coach

Go from the couch to running 5K in nine weeks.

First 5K is a friendly running coach for real beginners. Three short workouts a week mix walking and running, building up bit by bit until you can run 30 minutes without stopping.

A COACH IN YOUR EAR - Spoken cues tell you when to run and when to walk - Chimes and a 3-2-1 countdown at every switch - Vibration cues, too - Keeps coaching with your screen locked - Music gets quieter while the coach talks; podcasts pause so you don't miss a word

SEE YOUR PROGRESS - All 27 workouts laid out week by week - Distance and pace with GPS - Notes after each run: how did it feel? - Encouragement at halfway and at the finish - Optional Bible verse encouragement

PRIVATE BY DESIGN No account, no ads, no tracking. Your runs and notes stay on your phone. Back them up to a file whenever you like.

Walk and run at a pace where you could still talk, and repeat any week you need. Talk with your doctor before starting if you have health concerns.

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