Coaching that stays with you
Pick the guided voice that motivates you, then let spoken cues handle every run and walk interval while your phone stays in your pocket.
Music ducks for each cue, then returns automatically.
A running coach for people who don’t run—yet.
Your journey from the couch to your first 5K starts here.
The gentlest guided path into running, with gradual plans and multiple coach voices so you can choose the encouragement that keeps you moving.
Free to start. No account required.
Explore the programsYour first guided run
Coach ready · phone stays away
One step at a time
Walk. Jog. Breathe. Repeat.
Your coach tells you when to move and when to recover. You only need to take the next interval.
- Warm up
- Jog
- Recover
- Jog
Choose the voice that clicks
Multiple guided coach voices let encouragement feel personal, not prescribed.
Everything around the run gets quieter.
RunRookie handles the timing, tracking, and progress so a beginner can focus on one simple job: keep going at a comfortable pace.
Clear progressHealth sync
A route you can trust
Live GPS mapping and smart filtering keep distance and pace useful, even when the signal gets patchy.
Indoor mode keeps treadmill days in the same plan.
Progress you can feel
See splits, records, achievements, and streaks without turning every run into a competition.
The next milestone is always clear and achievable.
Your runs stay yours
Sync completed workouts to Apple Health or Health Connect, then export GPX files whenever you want.
Share a run through the tools you already use.
A plan for your actual starting point.
Begin gently, return after time away, or build beyond 5K. Every plan lives in the same app, so your progress comes with you.
Start from where you are
No running base required.
Ready to Run
6 weeks · 18 workouts
Build the walking habit first with brisk pickups and tiny jog intervals.
First Strides 5K
12 weeks · 36 workouts
The gentlest on-ramp, gradually building toward 30–40 minutes of continuous running.
Zero to 5K
9 weeks · 27 workouts
The classic beginner plan, using run-walk intervals to build toward a continuous 5K.
Keep the momentum going
Come back, go farther, or find more speed.
Return to Rhythm 5K
6 weeks · 18 workouts
Rebuild comfortable 5K endurance after time away from running.
Bridge to 10K
6 weeks · 18 workouts
Move from a comfortable 5K toward a continuous 10K with steady progression.
Quickstep 5K
6 weeks · 18 workouts
Sharpen an established 5K with strides, tempo runs, and focused intervals.
Beyond 5K
8 weeks · 24 workouts
Build distance gradually with a longest run that grows toward 60–70 minutes.
The starting line is wherever you are.
Choose a plan, pick the coach voice that feels right, and let your first workout meet you there.