Run 0 to 5K in 16 Weeks

A free interval training app to help you run 0 to 5K in 16 weeks

I have made this running app because I tried to run 0 to 5K using other apps and I like many others got injured and felt like a failure for repeating weeks and eventually gave up on my ambition to run 5K.

I have since realised that the problem isn't my body, it's the training method that I used. The human body is remarkable at adapting but it needs enough time to heal and strengthen itself.

I have designed this app with beginners in mind. I know that 16 weeks may sound like a long time and it is but I think it is better to take a slower, gentler and more enjoyable approach to learning to run 5K. I can see the appeal behind people wanting to achieve their goal in 9 weeks but if you get an injury, your goal will get pushed back anyways and it may even take longer than 16 weeks in the end.

Some other apps start with 1 minute running intervals but some people may struggle to do that. So this app starts with 30 second runs. The walking breaks in this app are probably more generous too. I want to focus on building up overall fitness and health. I also recommend doing strength training 2 to 3 times a week to help prevent injuries.

I noticed that many other similar apps help someone to run for 30 minutes. While this is an average time for a 5K race, there are still going to be a lot of people, especially those doing their first 5K who fall outside the average. For this reason, my app helps people to run for up to 40 minutes should they choose to.

Instead of going for just the bare minimum of 5 minutes for a warm up walk, I have chosen to include 10 minutes of warm up walks in my workouts because it can take 5 to 10 minutes to get your muscles warmed up and ready to run.

Features of my app

- A voice for run and walk intervals

- A voice for when you are half way

- A large font timer

- A description of each week's workout (click on the week number in the menu)

- A pause button

- A lock screen button (double tap to lock and unlock)

- A progress bar

- A count down timer for the end of the training session

- A 10 minute warm up walk at the start

- A 10 minute cool down walk at the end

- Virtual medals to mark your progress

- The ability to repeat weeks

- A clear data button if you want to start the app again

Advice

- It is best to not optimise the battery optimisation for this app because it will help to prevent it shutting down during use. (Instructions are provided in the app. Press clear data to see them again at anytime). Here it is again:

Settings > Apps and Notifications > Advanced (Special app access) > Battery Optimisation > Click on NOT OPTIMISED > click on All apps > scroll down and click on Run 0 to 5K in 16 weeks > Click on Don't optimise > Click Done

- If you slide your phone into your pocket, you may notice that the app is no longer online and you are on the home screen or on a different app altogether. To prevent this problem, you can try to disable the up swipe gesture on your Android phone or change the sensitivity of gestures by doing the following:

- Settings > System > Gestures > System Navigation

Please note that each Android phone may be different and the operating system version may have variations too.

Safety

- Wear appropriate footwear

- Be careful on uneven surfaces

- Be aware of cars when crossing roads

- Wear visibility aids if running in the dark

- It's important to rehydrate, especially in warm weather

- Consider running indoors on a treadmill in bad weather

- Stop running if you are in a lot of pain