RunLight5K

Go from zero to running 5K in 9 weeks, or 12 if you want a gentler start. Then keep going to 10K.

No account. No ads. No subscriptions. Just open the app, pick your day, and start running.

RunLight's guided run/walk plans gradually build you up from short intervals to running 30 minutes straight, and with the 10K plan, a full hour. The screen turns a different color for each phase — green for warmup, orange for run, yellow for walk, blue for cooldown — so you always know what's happening with a quick glance at your phone, even in an armband. Like red light, green light, but for running.

How it works:

Each workout starts with a 5-minute warmup walk, moves through timed run/walk intervals, and ends with a 5-minute cooldown. You'll hear audio cues and feel a vibration whenever it's time to switch — even with your phone locked in your pocket or armband.

Week 1 starts easy: 60 seconds of running, 90 seconds of walking, repeat (30 seconds of running on the Gentle plan). By the last week, you're running for 30 minutes without stopping.

What you get:

- Three plans, one purchase: Classic 9-week 5K, Gentle 12-week 5K, and 5K to 10K
- Gentle plan starts with 30-second jogs and smaller weekly steps, if the classic plan feels like too much
- Finished your 5K? The 6-week 10K plan builds you to a full hour of running
- Optional GPS distance and pace, with your route saved to Apple Health
- Works with the screen locked — cues keep coming with your phone in your pocket
- Live Activity on your Lock Screen and Dynamic Island: current phase, countdown, and progress at a glance
- Big, clear countdown timer you can read mid-run
- Color-coded intervals — orange for run, yellow for walk
- Audio beeps and vibration at every transition
- 3-second warning before each switch
- Doesn't pause or interrupt your music — beeps mix right over your playlist, podcast, or audiobook
- Saves workouts to Apple Health with estimated calories
- Companion Apple Watch app mirrors your countdown on your wrist
- Optional reminder if you haven't run in a couple of days
- Progress syncs across your devices with iCloud
- Tap to pause, tap to resume
- Works with VoiceOver, larger text sizes, and Reduce Motion
- Works offline, no account needed

Built for people who want to start running and don't need another app getting in the way.