Week 1
Mostly walking, with short bursts of easy running. Anyone can start here.
Run and walk your way to 5K.
IntervalRun turns the proven run walk method into a friendly 9 week program you follow from your iPhone and Apple Watch. A tap on your wrist at every switch, a fresh route from your own front door, and two free weeks to see if it sticks.
Free to start. No account needed.
Couch to 5K, Built In
Nine weeks. Three short sessions a week. Twenty seven runs in total, and then you are a person who runs 5K. Every session mixes easy running with walking breaks, so you finish feeling strong instead of destroyed. The early weeks keep the running short and the walking generous, and the plan builds up so gradually you barely notice it happening.
Week 5
Halfway. The running stretches out and the walks become real recovery breaks.
Week 9
You run the whole thing. 5K, no walking, and it feels earned.
The first 2 weeks are free, so you can find out if it sticks before paying anything.
Guided From Your Wrist
Leave your phone in your pocket. Your watch taps you the moment it is time to switch, so you never have to stare at a screen or do interval math mid run.
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Taps at every switch
A distinct tap for run, another for walk. You will feel the difference without looking.
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A glanceable timer
Time left in the interval, which round you are on, and your total time, all in one glance.
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Heart rate and pace, live
See how hard you are working while you work. Every session is recorded as a real workout.
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Works phone only, too
No watch? The full experience runs on your iPhone, with the same program and routes.
A Fresh Loop From Your Door
Not knowing where to run is a sneaky reason to skip a session. Tell IntervalRun how long you want to be out, and it creates a running loop that starts and ends right where you are standing, matched to your workout.
- Loops sized to your session, so you finish at your door, not two blocks past it
- Simple turn cues from your wrist while you run
- Rather plan it yourself? Tap waypoints on the map and draw your own
- Favorite loops are saved and synced across your devices
Make It Your Own
Past the program, or training your own way? Build any run walk workout you like: 90 seconds on, 60 off, 8 rounds, or whatever your legs are asking for today. Your history, streaks, and weekly minutes are always there to prove you showed up.
27
runs in the program
3
short sessions a week
9
weeks to 5K
2
free weeks to try
Start Free, Upgrade When It Clicks
Try everything that matters before paying a cent. When the habit sticks, Pro removes the limits.
Free
No account needed
- First 2 weeks of the program
- Try custom workouts
- Try route generation
- Full watch guidance
Pro
7 days free, then a small monthly price. Cancel anytime.
- The full 9 week program
- Unlimited custom workouts
- Unlimited route generation
- History synced across devices
Lifetime
Pay once, keep it forever
- Everything in Pro
- No subscription, ever
- Support an independent, runner built app
Exact prices are shown in the App Store for your region.
Questions, Answered
Do I need an Apple Watch to use IntervalRun?
No. IntervalRun works on iPhone alone, with the same program, workouts, and routes. An Apple Watch makes it nicer: you get taps on your wrist at every switch and a glanceable timer, so your phone can stay in your pocket.
I have never run before. Is this for me?
Yes, that is exactly who the built in program is for. It is 9 weeks with 3 short sessions a week, mixing easy running with walking breaks. The early weeks keep the running short and the walking generous, and the plan builds up gradually until you can run 5K.
What do I get for free?
You can start without creating an account. The first 2 weeks of the program are free, and you can try custom workouts and route generation before deciding. Pro removes the limits with unlimited custom workouts and unlimited routes.
How do generated routes work?
Tell IntervalRun how long you want to be out, and it creates a running loop that starts and ends at your chosen spot, usually your own front door. You follow simple turn cues from your wrist. Prefer to plan it yourself? Tap waypoints on the map and draw your own.
Can I cancel my subscription?
Yes, anytime. Pro starts with a 7 day free trial and you can cancel from your App Store settings whenever you like. If you would rather not subscribe at all, there is a one time lifetime unlock.
What happens to my workout data?
Your runs are yours. Sessions are recorded as real workouts on your devices, your history syncs securely to your account, and you sign in with Apple so you never create a new password. The privacy policy explains everything in plain language.
Your first run is shorter than you think.
Two free weeks. No account. Just you, your shoes, and a tap on the wrist that says run.
Download on the App Store