Jogrise: Run Walk 5K Plan

Go from zero to running 30 minutes in 9 weeks. Jogrise is a beginner running plan built on simple walk-run intervals. Press Start, put your phone away, and a calm voice tells you "Run" and "Walk" at each change. NO GPS. NO MAP. NOTHING TO GO WRONG. Most running apps lose your distance, drain your battery and ask for your location. Jogrise times your intervals instead. It works the same on the street, in the park, on a treadmill or indoors. No location permission, no account, no sign-up. THE 9-WEEK PLAN, ALL LAID OUT • 27 sessions: 3 runs a week for 9 weeks • See the whole plan from day one, so you know what's coming • Start at week 1, or jump in where you are • Repeat a session that felt tough, skip ahead, or move back A RUN WALK INTERVAL TIMER THAT STAYS OUT OF THE WAY • Huge countdown numbers you can read mid-stride • Plain voice cues: "Run", "Walk", nothing else • Your music ducks briefly, so cues cut through Spotify or podcasts • 5-second countdown before every change so you can get ready • Vibration on each change • "% done" and a halfway mark, so you always know how far in you are • Progress saves automatically. Leave mid-run and resume from the same point STREAKS AND BADGES THAT KEEP YOU GOING • Weekly streak: hit 3 runs in a week, keep the chain alive • 12 badges: First step, Full week, Halfway, 20 min nonstop, 5K Ready and more • Make a share card when you earn one • Log of every session with date, time and how it felt (easy, just right, tough) MADE FOR BEGINNERS If you have never run more than a minute, start here. Each week adds a little more running and a little less walking. Achievable targets, one session at a time. By week 9 you run 30 minutes straight, about 5K for most new runners. Also inside • Home screen widget: today's session, this week's 3 checks and your streak. Tap to start • Morning and evening reminders on run days only. Rest days stay quiet • Light and dark theme Jogrise is a training timer, not a medical device. Check with your doctor before starting a new exercise plan.

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