Couch to 5K Training System
BRI5K
Begin Running, Intervals to 5K
A 9-week structured program that takes you from zero to running 5K. No fluff. Just run.
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System Capabilities
[09]
9-Week Program
Structured walk-run intervals that progress from 60-second jogs to continuous 30-minute runs.
[WA]
Watch Companion
Full workout control from your wrist. Gesture-driven: tap to pause, double-tap to skip, long-press to stop.
[LA]
Live Activities
Real-time workout status on your Lock Screen and Dynamic Island. Always visible, never distracting.
[AU]
Audio Coaching
Premium voice cues for interval transitions. Paired with haptic feedback so you feel the change.
[GP]
GPS Tracking
Route mapping with post-workout visualization. See where you went, how far you ran.
[DA]
Progress Analytics
Track completion, distance, calories, and workout history across your entire training journey.
Deployment Schedule
Week
Run
Walk
Duration
iPhone + Apple Watch
Bri5k
[Active]
Run
04:32
The iPhone app runs the workout.
Audio coaching calls out every interval transition. GPS tracks your route. Live Activities put your timer on the Lock Screen and Dynamic Island. When the workout ends, you get a full summary with distance, calories, pace, and a route map.
Audio
Voice cues
GPS
Route map
Lock Screen
Live Activity
Health
HealthKit sync
Bidirectional Sync
Bri5k Watch
Run
04:32
The Watch mirrors it. Or leads.
Start a workout on your phone and the Watch shows live status automatically. Or start from the Watch itself and the phone picks it up. Either way, both devices stay in sync. Control everything with gestures -- no need to look at your phone mid-run.
Tap
Pause / Resume
Double Tap
Skip Interval
Long Press
End Workout