Start where you are
Your first workouts mix short runs with walking breaks at a conversational effort. If a run feels too hard, tell your coach and the next one gets easier.
Couch to 5K, rebuilt
Couch to 5K that adapts to you.
Start from zero with walk-run workouts matched to your body, not a stopwatch template. Miss a day? Your plan quietly adjusts. No guilt, no starting the week over.
4.9 from 67 runners who tested Runsy
US$12.99/month or US$79.99/year after a free first week · iPhone and iPad
Missed a session?The next run makes it up.
Run 1:00, walk 1:30Spelled out on every workout.
Too hard today?Tell your coach. The next one eases.
Sample Home screen · illustrative data
Couch to 5K, rebuilt
Never run before? Perfect.
Classic Couch-to-5K programs assume every week goes to plan. Real life doesn't work that way, and that's exactly what Runsy is built for.
Life-proof progression
Sick week? Work exploded? Runsy rebalances your plan instead of resetting it. You keep your progress, and the path to 5K just bends a little.
A coach for the questions you're embarrassed to ask
"Is it normal to be this out of breath?" "Do I need special shoes?" Ask anything in chat. No judgment, and answers based on your actual runs.
Life happens
Miss a session. The week keeps up.
Run a day or two late and Runsy links it to the session you missed. Done-of-planned stays honest, Monday to Sunday.
THIS WEEK of 5 sessions
MON
Easy
5 km
TUE!Made up WedNot run
Intervals
6 × 800 m
WEDRest
Run
6.2 km · 38 min
Apple HealthTODAY
Easy
6 km
FRI
Rest
SAT
Long run
12 km
SUN
Easy
5 km
Missed session made up
6.2 km covers yesterday's Intervals. Marked it done, so the week's back on track.
From your coach · Wednesday 7:41 PMThe training shape
The work behind you. The weeks ahead.
Bright weeks are the runs you have done. Dim weeks are the plan, all the way to race day and the recovery after it.
BaseBuildPeakTaperRaceRecover
AugSepOctNovDec
Ran Planned Recovery
Build, without the big jumps.
About 10% weekly growth at most, with a check on acute versus chronic training load.
A ceiling. Not an endless climb.
Volume stops growing at a sensible ceiling for your distance, then tapers into race day.
Not a race? Train the engine.
VO2 max intervals, repeated sprints and long runs capped near 75 minutes for a match or a hike.
Built from Apple Health
You do more than run. It counts.
Soccer on Tuesday. A ride on Sunday. 20+ minutes of another sport counts as a session, and hard sports count as intensity.
Garmin, COROS and Strava runs count when they sync to Apple Health.
Run · 6.2 kmApple Watch
Soccer · 90 minCounts as intensity
Ride · 45 minCounts as a session
Long run · 12 kmGarmin, via Apple Health
of 4 sessions
Week completeVO2 max48.5
Resting heart rate52 bpm
Heart rateEvery workout
Body weightkg or lb
A coach you can talk to
Ask for a change. Your plan changes.
Your coach has your plan, your runs and your Health data. It can swap sessions, add a rest day or adjust a workout, then tells you what moved.
Type it, or send a voice note.
There is more than one way to check in.
Memory you can see and delete.
Your coach remembers what you tell it. You stay in control.
Coaching with boundaries.
Check-ins respect quiet hours and frequency limits.
Voice note · 0:12“Calf felt tight on the long run”
RememberedTravels for work most ThursdaysDelete
A plan first. A decision second.
See your plan before you pay.
A real first week appears in about a second, built from your runs. The full plan follows. Then decide.
Building your first week
MONRest
TUEEasy 5 km
WEDRest
THUIntervals 6 × 400 m
FRIRest
SATLong run 10 km
SUNEasy 4 km
Illustrative first week. Yours is built from your own runs.
Runsy Pro
US$12.99 / month
US$79.99 / year
- A plan that adapts every week
- Coach chat, typed or by voice
- Runs and other sports from Apple Health
- Race, get faster or stay fit
Every feature on both plans. Your first week is free, with no card. The App Store shows the terms before you subscribe.
FAQ
Fair questions
How long until I can run a 5K?
Most beginners get there in 6 to 10 weeks. Runsy sets the timeline from your starting fitness and adjusts it as you go. Some people need longer, and that's built in, not a failure state.
What if I can't run for even a minute?
That's a normal starting point. Your first sessions are mostly walking with short jogging pickups, and they only get harder as your body shows it's ready.
Do I need an Apple Watch to start?
No. Your iPhone is enough. If you do wear a watch, your runs sync automatically through Apple Health and make your coaching sharper.
I'm really out of shape. Is this safe?
That's exactly what Runsy is built around. Your first sessions are mostly walking at an effort where you could hold a conversation, and progression is capped: volume grows about 10% a week at most, never two hard days in a row. If you have a medical condition or your doctor has raised concerns, check with them first. Then Runsy meets you where you are.
How do I know when to run and when to walk?
Every workout spells it out (run 1:00, walk 1:30, repeat ×8) right on the workout screen, so there's no counting in your head. And if an interval felt too hard, tell your coach and the next session adjusts.
Which devices does Runsy support?
Runsy is an app for iPhone and iPad, with an Apple Watch app that coaches your planned runs from the wrist. It builds your training from workouts and metrics in Apple Health. There is no Android app.
How much does Runsy Pro cost?
Runsy Pro costs US$12.99/month or US$79.99/year, with every feature on both plans. Your first week is free: you train with your coach for seven days before you're charged, and you can cancel in one tap before then.
How does the free week work?
Your first seven days are a free trial through the App Store. Two days before it ends, your coach reminds you with the date. Keep going and Runsy Pro renews at US$12.99/month or US$79.99/year; cancel before the trial ends and you pay nothing. Your plan and your runs stay either way.
What does Runsy read from Apple Health?
Workouts, including runs and other sports, heart rate, VO2 max, resting heart rate and body weight. These give your coach context for your training.
Your first 5K starts today.
Download Runsy, tell it you're starting from zero, and get your first week free.
Runsy Pro US$12.99/month or US$79.99/year
First week free
iPhone and iPad