First 5K

Support

Help with First 5K, a friendly 9-week couch-to-5K running coach.

Common questions

I can't hear the voice cues.
Turn your volume up and make sure the ring/silent switch isn't muting sound. In the app, go to Settings → Test the cues. You can also pick a different voice there.

Distance isn't showing.
Check that Track distance (GPS) is on in Settings, and that location is allowed for First 5K in your iPhone's Settings → Privacy & Security → Location Services. GPS works best outdoors with a clear view of the sky.

Will the coach keep talking when my screen locks?
In the iPhone app, yes. In the web version, the iPhone may pause the cues when the screen locks, so turn on Keep screen on.

Can I play music or a podcast while I run?
Yes. Music gets quieter while the coach speaks, and podcasts pause briefly so you don't miss anything.

How do I move my progress to a new phone?
In Settings, tap Export to save a backup file. On the new phone, tap Import and choose that file.

I missed a few days. Should I start over?
No. Pick up where you left off, or repeat the last workout if it felt hard. Repeating a week is always fine.

A note on health

Walk and run at a pace where you could still talk. If anything hurts, stop and rest. If you have health concerns, talk with your doctor before starting a new exercise program.

Privacy

First 5K keeps everything on your phone. Read the privacy policy.