Onward: Run Your First 5K

Onward takes you from wherever you are to a 5K, with a plan that adapts to how each run actually went. Most couch-to-5K plans assume the same starting point for everyone and march through nine fixed weeks. If you're over 40, haven't run in a long time, or are a heavier runner (as I was), or failed a couch to 5k at week 4 (as I did), Onward can help. Onward asks where you are now, starts there, and rebuilds the plan after every run from your own effort ratings, plus - if you wear an Apple Watch - your heart rate. YOUR PLAN, NOT A CALENDAR - Seven starting points, from "I don't run yet" to "I can run 10–15 minutes" - A pace dial from gentle to keen; the plan grows as fast as you want it to - No scheduled days. Run when you can; the plan measures runs, not weeks ON THE RUN - Spoken cues for every transition: warmup, run, walk, cooldown, halfway - Works with a locked phone in your pocket, over your own music or podcasts - Distance and pace from GPS, or a plain timer if you prefer APPLE WATCH - Full app on the wrist: start, run and rate without the phone - Heart-rate zones for every run, and a suggested effort rating from them - Start on either device; the other mirrors the run live - A complication showing your next run PRIVATE BY DESIGN - No account, no servers, no analytics, no ads - Runs save to Apple Health; sync is through your own private iCloud - Location is used only to measure your run and never leaves your device Onward is a training plan, not medical advice. If you have any doubt about your fitness to exercise, check with a doctor before starting.