Your first 5K starts here.
Trot takes complete beginners from the sofa to their first 5K with gentle run/walk intervals, voice coaching, and Apple Watch support. Nine weeks. Twenty-seven sessions.
Free to download · iPhone & Apple Watch · No account required
Everything a beginner runner needs.
Run/walk intervals
Proven interval training that builds stamina gradually. No burnout, no injury — just steady progress every session.
Voice coaching
Audio cues tell you exactly when to run and when to walk. No need to look at your phone.
Apple Watch
See your countdown, current interval, and controls on your wrist. Leave your phone in your pocket.
Apple Health
Every run syncs to Apple Health automatically — calories, distance, heart rate, and workout history.
Progress tracking
Watch your progress grow session by session. Every run logged, every improvement visible.
Share your runs
Celebrate every session with a shareable card. Show the world you’re on your way to your first 5K.
9 weeks. 3 runs a week. One big finish.
Start with gentle 60-second runs separated by walking recovery. Each week builds on the last until you’re running a full 5K without stopping.
- ✓Complete 9-week programme
- ✓27 guided sessions with voice coaching
- ✓Full Apple Watch support
- ✓Automatic Apple Health sync
- ✓Progress tracking and journey view
iPhone & Apple Watch · No experience required.
