Run intervals.
Get faster.
iRunning builds your workout, calls every interval in your ear, and tracks the whole run with GPS — on iPhone and Apple Watch.
Free · iPhone + Apple Watch
Work, rest, warm-up, cool-down — by time or distance, with repeat blocks. Build it once, run it whenever.
Everything a Runner Needs
One app for the workout, the run, and everything you want to know afterwards.
Interval Builder
Stack work, rest, warm-up, and cool-down blocks by time or distance. Repeat blocks turn 16 rows into one line.
Voice Cues
Hear every interval change and a countdown into the next one. Your music keeps playing — the app just speaks over it.
GPS Tracking
Distance, pace, and your route on a map — with splits for every interval when the run is done.
Apple Watch
Run phone-free. Haptic taps mark interval changes, and heart rate comes straight from your wrist.
Heart Rate Zones
See your zone live while you run, and a time-in-zone breakdown after — so easy days stay easy.
Training Plans
From your first walk to a confident 10K — structured weeks that adapt to your pace, one session at a time.
Build on Your Phone.
Run from Your Wrist.
Set up the workout on iPhone, then leave it at home. The Watch app runs the whole session on its own.
- Haptic taps for every interval change — no need to look down
- Heart rate from the wrist, live on screen
- Runs sync back to your phone automatically
- Counts toward your Activity rings
From First Step to Finish Line
Real screens from the app — the plan that guides you, the numbers that prove it, and the card you'll post after.
Follow the Plan
Every week laid out — today's session is always one tap away.
Know Every Split
Route, elevation, heart-rate zones, cadence — the full story of the run.
Finish Strong
Every session ends with progress you can see — and feedback that shapes the next one.
Share It Your Way
17 templates for Stories and posts — route art, big numbers, splits ladders.
Your Running Life, in One Place
Bring your history with you, and show off the runs worth showing.
All Your Past Runs, Together
Import workouts straight from Apple Health, or bring GPX and FIT files from other apps and watches. Every imported run gets the full treatment — stats, splits, charts, and share cards.
Share Cards Made for Stories
17 templates, including transparent overlays that put your stats right on your own photo. Route silhouettes, heart-rate art, rep ladders — pick one and post it.
Made for Real Training
Used for couch-to-5K journeys, tempo Tuesdays, and everything in between.
"I set up my whole interval session on the phone and just run from the watch. The haptic taps mean I never have to look at a screen."
"The voice cues are perfectly timed and my music keeps playing. It feels like having a coach calling the workout."
"Started with the walking plan, now I'm halfway to 5K. The plan adjusts to my pace and the progress screen keeps me honest."
Your Next Run Is Ready
Download iRunning free and run your first interval workout today.
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