A beginner plan to 5K
Every run ends at sunrise.
8 weeks, 3 short runs a week, and a voice that tells you when to run and when to walk. Start in the dark. 24 runs later, it's morning.
The plan
8 weeks. 3 runs a week.
24 runs from your first steps to a real 5K.
Your home screen
Your progress is the view.
The sky turns from night to dawn as runs are done. Never a punishment, never a guilt trip.
Night · weeks 1 to 2
Start in the dark.
You don't need to be a runner to start. A voice tells you when to run and when to walk, over your music or podcast, with the phone in your pocket.
- 1 minute jogs to begin
- 3 runs a week
- Works with the screen off
Dusk · weeks 3 to 5
Every run raises the sun.
Finish a run and the sun climbs a little further. Sunrises mark the moments worth keeping: first run, first full week, halfway to dawn.
- Runs stretch from 3 to 9 minutes
- Miss a week and the plan bends softer
Dawn · weeks 6 to 8
24 runs later, it's morning.
The last run of the plan is a real 5K: it ends at 5 km, not on the clock. Then keep rising with Morning, Noon or Rise to 10K.
- Continuous runs
- Morning and Rise to 10K open when you finish
