First Run: Couch to 5K
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Description
Run your first 5K, guided every step.
First Run is the 9-week Couch to 5K coach that turns "I've never run before" into "I just finished my first 5K." Press play and follow the plan. Everything else is handled for you.
A REAL PLAN, NOT A TIMER
The classic Couch to 5K progression: three sessions a week for nine weeks. Each workout breaks down into clear walk and run intervals, so you can see exactly what's coming before you start. By Week 9 you're running 30 minutes straight.
APPLE WATCH READY
Start a run from your wrist and leave the phone at home. Heart rate, GPS route, distance, pace and calories live on the watch. Every workout saves automatically to Apple Health so it stacks alongside the rest of your activity. Pause, resume or skip from the watch, the Lock Screen Live Activity, or the Dynamic Island. They all stay in sync.
A FINISH LINE YOU CAN SEE
Every completed workout stacks into a streak you can scroll. Earn badges along the way: First Steps, Hitting Your Stride, Five-K Club. Share any run as a card to friends or social.
ALWAYS ONE TAP AWAY
Home Screen widget showing your next run. Watch face complication keeping today's session a glance away. Lock Screen Live Activity and Dynamic Island while you're out there. The app gets out of the way; the running stays the point.
ADAPTS TO REAL LIFE
Took a week off? First Run notices and offers to realign your schedule around today, so you pick up where you left off instead of falling off the plan. Rest days are part of training, not failures.
VOICE GUIDANCE
A real voice in your ear announces every interval, like "Start running for 60 seconds" or "Walk for 90 seconds", so you never have to look at your phone mid-run. Audio ducks your music only while speaking, then steps out of the way. Pre-recorded clips, no robotic text-to-speech.
WHAT'S INCLUDED
9-week Couch to 5K plan, three sessions a week
Walk + run interval timer with on-screen progress ring
Full Apple Watch app with heart rate, GPS route, distance, pace, calories
Apple Health workout sync
Live Activity on Lock Screen and Dynamic Island
Home Screen widget + watch face complication
Smart Stack workout widget with working pause / resume
Achievement badges + full run history
Share card for every completed run
Pre-recorded voice cues
No account required
Get to your first 5K. Then keep going.
FITNESS DISCLAIMER
First Run is a fitness tracking and coaching app. It is not a medical device, and nothing in the app constitutes medical advice. The workouts and recommendations are general fitness guidance only.
Talk to a qualified medical professional before starting any new exercise programme, particularly if you have a heart, lung, joint or other health condition, are pregnant, are recovering from injury or surgery, or have been inactive for an extended period.
If you feel pain, chest tightness, dizziness, shortness of breath, or any unusual symptoms during or after exercise, stop immediately and seek medical advice. Listen to your body. Rest is part of training.
Use of First Run is at your own risk.