From zero to your first 5K.

Couch to 5K (often written C25K) is a beginner running program that takes you from no running at all to running 5 kilometres continuously. It works by mixing short bursts of running with walking breaks, then gradually increasing the running over about nine weeks. Pace is a Couch to 5K app that guides you through every workout with audio cues.

Yes — Pace is designed specifically for complete beginners. You don't need any running experience or special gear. If you can walk for 20 minutes, you can start the Couch to 5K plan today. The first workouts are mostly walking with short, manageable runs.

With Pace's 9-week Couch to 5K plan, most beginners can run a continuous 5K in about two to three months, training three times a week. If you'd like to go slower, the 12-week Gentle 5K plan spreads the same journey over more time with extra rest.

Three workouts a week, with rest days in between to let your body recover. Each session is short — usually 20 to 35 minutes including warm-up and cool-down. Three runs a week is the sweet spot for building running fitness without injury.

All three end with a continuous 5K — they just start differently. Couch to 5K (9 weeks) is the classic plan for complete beginners. Gentle 5K (12 weeks) is the most gradual, ideal if you're intimidated or have stopped before. Back to 5K (6 weeks) is a faster rebuild for returning runners. You can switch plans any time.

Most people quit because the jump in difficulty is too steep, or a missed day turns into a missed week. Pace's Gentle 5K plan ramps up more slowly, and the app never shames you for a rest day — it simply picks up where you left off. Motivation over metrics is the whole point.

Not yet — a dedicated Apple Watch app is in development and on our roadmap. Today, Pace runs on iPhone: start a workout, slip the phone in your pocket, and the audio cues play through your AirPods or headphones so you always know when to run and when to walk.

Every run you complete is saved to Apple Health automatically, so your activity rings, workout history, and trends stay accurate across all your Apple devices.

Absolutely. Pace's audio coaching plays over whatever you're already listening to — Apple Music, Spotify, a podcast, anything. The voice ducks the volume briefly to cue your run and walk intervals, then fades back out.

No equipment needed beyond a pair of comfortable shoes. Pace works anywhere you can walk and jog — a park, a pavement, a track, or a treadmill. The intervals are time-based, so they work the same indoors or out.

The run/walk method exists precisely so anyone can start. Beginning with mostly walking and short runs is gentle on your joints and lets your fitness build safely. If you have a health condition, it's always wise to check with your doctor first — but Couch to 5K is one of the most beginner-friendly ways to start moving.

Nothing breaks. Pace saves your place and lets you repeat a workout or a whole week whenever you need to. There's no streak to lose and no penalty — life happens, and the plan waits for you.

Pace is free to download and the core Couch to 5K journey is included. An optional one-time Premium unlock adds after-5K plans, extra coaching voices, and color themes — it's a single purchase, not a subscription, so it's yours forever.

No. Pace doesn't lock your training behind a monthly fee. The optional Premium features are a one-time purchase — buy once, keep forever, including future updates.

A tracker records what you did. Pace tells you what to do. It's a beginner running coach with structured plans, guided workouts, and audio cues — not a dashboard full of metrics. If you've never run before, you don't need more data; you need a plan and a voice in your ear.

Pace is built for iPhone, with full Apple Health integration. A dedicated Apple Watch app is in development. It's designed to feel right at home on Apple devices — simple, fast, and beautiful.