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Oh! There is a fantastic app that I used early last year! It was totally free with like zero ads or anything. It's incredibly basic and limited in its features, but perfectly suited for what I wanted.
It's called "Just Run: Zero to 5K". The app icon is a white shoe on top of a green background.
I used it on Android, but it looks like it is available on iOS as well. It basically trains you to run 30 minutes continuously. For me, I generally take a bit longer than 30 mins to complete a 5K, but the app worked well enough to get me there.
It also has training up to a "10K" (running 60 minutes continuously...and again, it takes me longer than an hour to run a 10K).
I used it for a couple of weeks and then bought myself a cheap smartwatch to keep track of the actual distance I was running. The smartwatch helped me stay motivated because I could see a timer and distance on my wrist...whereas the app just gives you audio cues. But the app helped me stay motivated because I liked being able to click each time that I completed the workout. Note that the app does NOT seem to link up to a smart watch. Like I said, it's a basic app.
I completed the 5K leg of the app in several months, and then I can't remember if I used the app to get to 10K or not. I don't use the app anymore because I have completed it...instead just electing to use my smartwatch on its own. At this point, the longest I have ran is 10 miles, but generally I only run 7-9 miles.
Best of luck! I'm certainly no expert, but if you have any questions, I'm happy to answer!
I recommend this one too
Thank you, that looks like exactly what I was looking for!
No prob! Best of luck on your journey!
I started years and years ago with this podcast from the BBC:
https://www.bbc.co.uk/programmes/p0l3td5c/episodes/downloads
Just get a podcast app like #AntennaPod on #FDroid, paste the RSS feed:
https://podcasts.files.bbci.co.uk/p0l3td5c.rss
download it all and you're good to go.
NHS has a couch to 5k program, there's an app or .pdf resources to track it yourself.
Here to find out also
Why are you getting an app at all?
Just use a stop watch and do intervals.
- 2 minute jog
- 1 minute walk
Do that for thirty minutes, three times a week and you will be running 5K with ease in less than a month.
Or do that of thirty minute intervals twice a week and one time a week do a long slow day.
Here is a routine to follow:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
Listening to music helps me exercise, and having an app means that I can be in the zone with my music and get a chime telling me when itβs time to change pace rather than be distracted by paying attention to a stopwatch.
What does the music have to do with this? You can play music and have a timer going. Are you looking for something with 2 min and 1 min songs or something?
Had success with just taking a screenshot of a Google image schedule and just planning off of that for both 5k and 10k.