5K Training Plan for Beginners

5K Training Plan for Beginners is a 9-week 5K training plan that takes you from zero to 5K: from your first minute of running to 30 minutes without stopping. A calm voice tells you when to run and when to walk, so you can lock your phone, put it in your pocket and just go.

All nine weeks are open from day one, with no subscription to unlock the plan. There is no account, your runs stay on your phone, the plan runs without a connection, and the app never asks for your location.

HOW THE PLAN WORKS
• Three workouts a week for nine weeks, about 30 minutes each, warm-up and cool-down walk included
• Week 1 starts gently: run 60 seconds, walk 90 seconds, eight times
• Each week the runs get a little longer, until week 9: a 30-minute run
• Fell behind? Repeat any workout as often as you like, or skip one, and your history stays

A RUN WALK TIMER THAT KEEPS TALKING WITH THE SCREEN OFF
Interval running made simple: start running with short runs and walks, and let the voice do the counting.
• Spoken cues: "Run for 90 seconds", "Walk for 2 minutes", "Halfway there", "Workout complete"
• Tones and vibration at every change, plus 3-2-1 countdown beeps
• Your music or podcast keeps playing: it gets quieter for a cue, then comes back
• During a phone call the app does not talk over you, it vibrates instead
• Pause, resume or end the run from the lock-screen notification
• Every cue can be turned off, including "one minute left"

NO GPS NEEDED
Run on a treadmill, a track or the street. The plan runs on time, not on location, so the app needs no location permission at all. If you want, type how far you went after each run.

STAY ON TRACK
• A 9-week grid that fills in as you go
• Runs this week and your week streak on the home screen
• Reminders on the days you choose to run
• A history of every run with total minutes run and distance
• When you finish week 9, keep it up with a 30-minute run three times a week

MORE
• Follow the 5K training plan at your own pace, or start running 5K again after a break
• Interval timer: build your own run and walk times (unlocks for 24 hours after a short ad)
• Choose the warm-up length (5 min, 3 min or off), km or miles
• Light and dark themes, 19 languages

RUNNING FOR BEGINNERS, HONESTLY
A beginner running app that is honest about what it is: the app contains ads, shown on the plan and history screens and never during a run. All 9 weeks of the training plan are included.

YOUR DATA STAYS ON YOUR PHONE
Your runs are stored on your device only. The app uses Firebase Analytics and Crashlytics for anonymous usage and crash reports, and Google AdMob for ads.

A training schedule for healthy beginners, not medical advice. Check with a doctor before you start if you have a health condition.

Recent changes:
The run screen no longer opens twice after you allow notifications on your first Start, so one Back takes you home. Plan dots now work with TalkBack and are easier to tap. If notifications are blocked, Reminders now says so and opens settings. A distance that cannot be read is flagged instead of dropped. A run reopened after the app was closed keeps its voice cues, and a phone restart no longer logs a run as done.