• Zombies, Run! 5k Training (Free) 1
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Zombies, Run! 5k Training (Free)

Zombies, Run! 5k Training is an 8-week training program and audio adventure for beginners that’ll improve your fitness so you can run a 5km distance.

We give you clear and detailed instructions about when to walk, jog, run and stretch, building up your confidence and stamina over 25 workouts - combined with a gripping story delivered straight to your headphones.

(If you already have running experience, check out our “Zombies, Run!” app with extra features including 200 more missions, Zombie Chase interval training, a base-building game, time and distance audio notifications, and more!)

Zombies, Run! 5k Training comes from the creators of Zombies, Run! (Six to Start & Naomi Alderman), the world’s most successful smartphone exercise game with 4 million players worldwide.

Featured by the New York Times, BBC, Time, Wired, and Runner's World!

EXPERTLY-DESIGNED 5K TRAINING PROGRAM
Devised by Julia Jones and Shauna Reid of Up and Running e-courses, this 8-week, 25 workout training program combines awesome storytelling with expert training know-how. Using this app isn’t just good for you - it’s also amazingly exciting!

GET FIT AND BECOME A HERO
You’re Runner 5, a vital member of one of the last outposts of humanity at Abel Township. During 25 workouts, you’ll be trained to help find supplies and protect the town from the ever-encroaching horde of the shambling dead, in a story written by award-winning novelist Naomi Alderman. You’ll learn about the characters, and you’ll have a vital mission of your own to train for and complete. Once your training is complete, you’ll be in the perfect place to continue the story as the hero in “Zombies, Run!”

PERFECT FOR BEGINNERS
Everything about Zombies, Run! 5k Training is designed for beginner runners: clear and detailed workout instructions, a gentle learning curve, and importantly, we don’t make any zombies chase you until you’re ready!

UNLOCK THE STORY
Unlock all 25 workouts for unlimited play by subscribing to the Abel Runner's Club, from just $34.99 USD/year!

YOUR OWN MIX
Choose your own custom music playlists before you start running: the story unfolds in during your tracks through a series of dynamic radio messages and voice recordings. Supports Spotify, Pandora, Google Play Music, and more!

ANDROID WEAR 2.0 SUPPORT
Check out your run stats and pause and complete runs – all without touching your phone.

STATS & PROGRESS REPORTS
View split-time graphs and stats for your running and game progress!

VIEW YOUR RUNS ONLINE WITH ZOMBIELINK
We integrate fully with our free online ZombieLink service, so you can check your running stats and view and share your maps online, all in a beautiful and easy-to-use interface! Plus you can export your runs to Runkeeper via ZombieLink.

ALREADY PLAYED ZOMBIES, RUN!?
Zombies, Run! 5k Training takes place between Mission 1 and Mission 2 of Season 1, so it’s a fantastic way to experience 24 all-new missions about how Runner 5 first trained up with Sam, Doctor Myers, and the rest of Abel Township to become a valued Runner.

BOUGHT OUR OLD 5K TRAINING APP?
You get full and unlimited access to this new 5k Training app - just make sure you have the old app installed and updated.

Follow us at @zombiesrungame and visit zombiesrungame.com

Category : Health & Fitness

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Reviews (19)

Bet. P. Mar 26, 2021     

This is a great app to help you get into running. I used it just over and year ago and after having a year off I decided to use it again to get my fitness back up. The story is great and routines well thought out. My only niggle is that there is still no skip function for the workout. If the app stops or you accidentally stop the workout you have to start from the beginning which is more than frustrating, especially the further through the work out you are if and when this happens.

Phi. W. Nov 9, 2021     

As good as the hype. The story is immersive (so much so that it's frustrating not to be able to reply to the characters having a conversation inside your headphones) and the training programme is well calibrated and really works. A few problems - 1. The app keeps unexpectedly quitting on me which is wildly frustrating. Apparently this is an OS issue. 2. I wish it was possible to stop a run and restart halfway through for story purposes. 3. The interface is a bit of a pain to scroll through.

Jes. W. Apr 20, 2019     

Would be perfect, if it didn't keep crashing. I really enjoy the concept and content. Unfortunately every single time I run with it the game crashes and switches off mid run, im walking, waiting for my next prompt from the game and it never comes. I then look at my phone and the app is completely closed down, my run isn't logged and I have been 90% thru a run! It's a shame that I'm going to have to switch to another 5k training app, as this would have been my favourite.

Ell. May 21, 2019     

I have been using and loved this app to start running after my breaks. But now, I can't even get through the first workout. It's not crashing or freezing but it just doesn't give the next part of the dialog. The battery is not optimizing the app and I have it open to make sure it doesn't do anything but it did anyway. I hope they fix it. I really miss using the app.

Jer. K. Dec 11, 2018     

It doesn't work with just about every music player that people actually use in 2018. It either switches off the music so you have to run in silence, switches off the voice commands so you have to check your phone while running to check what you're up to, or just crashes completely. I won't be bothered setting up playlists that this app will recognise when there are similar apps out there that work properly. Uninstall.

giu. r. Aug 19, 2021     

Overall a great app and extremely entertaining; too bad I'm experiencing the same issues many other users are pointing out; namely, the app keeps crashing mid-training. It exits runs automatically and I have to restart every time hoping it will work... Please fix this problem; it is truly a pity as this is the only thing that is keeping me from subscribing to the Pro version!

Gar. G. Dec 31, 2020     

Update: I've not been able to get the app to update for months. Tried the suggestions from Google with no joy. Any assistance would be appreciated..... Original review: Finally got going with this. Just finished week 2 and looking forward to completing the journey. Only issue and reason only 4 stars is that I have to keep my phone screen active and unlocked to get audio messages from the app. Didn't use to do this when I've tried before.

Bet. S. Sep 17, 2019     

Just finished the program and I'm super pleased with the results. It was broken down into such manageable chunks that it was hard but not too hard. I just ran 5k without stopping once and that would have been impossible two months ago. The story is interesting enough to keep you engaged the whole way through. I'm definitely going on to the main app and maybe picking up the 10km program

Kri. K. Mar 4, 2021     

First, I really, really want to like this app! I do enjoy the added flavour of the story and the look and feel of the app is nice. However, what mars the overall experience and makes it frustrating is the unreliability of the voice cues. When I start the first audio cue plays normally and tells me to walk for 10minutes. the next ones to run/walk play on top of each other when my phone is securely in my armband. It seems they play only when I activate my screen and the app and then they come at once (nowrun, now walk, now run - all back to back). When my screen is not active nothing seems to happen at all. As I have fallen while running before, I do not want to keep the phone in my hand and keep looking at it while running as it distracts from looking around you and focusing on your run. I play music via Spotify and I have turned on the manage manually and run in background permissions, I don't know what else to try. I was considering getting the paid version, but if these problems persist where I can't rely on the app to actually signal to me for a no brainer (pun intended) run, I'm not going to. Additionally the GPS hops me over buildings when the screen is not active and the web page randomly duplicates my workouts so I get emails congratulating me on my 25K ran, when in reality I'll be doing my W1R3 run tomorrow and am far from 25K. I really want to like and subscribe to this app, so have you got any advice on how to fix this?

Chr. O. Sep 7, 2020     

Getting back into running during covid. The zombies story seems somehow all the more fitting during a pandemic! The voice acting is great and I'm finding it really motivating. As others have pointed out, there is a subscription to complete the full program, but the price point seems fine to me for the amount of effort that must have gone into making it. Works perfectly for me, haven't had any technical issues with the app at all.

Cas. B. Apr 28, 2020     

Just did the first mission today, and I am so HOOKED! This was such a blast! My running route ended in perfect timing, too. Just as I started running for my car in the distance, pretending it was the safe house, the gunshots started as Runner 5 made it to the town. I'm very new to running and was looking for an app that would help me to pace myself as I grow as a runner, so I don't go too hard too fast. I was NOT expecting to find something so dang fun with such great production quality. 5⭐!

Anb. C. May 21, 2019     

I've been using this app for two weeks and so far it's been, to quote Sam, "hella fun" and super motivating. I'm in love with the writing and the voice acting, and the missions are challenging but not incredulously hard. (And yeah, I can totally feel my leg muscles getting stronger.) I've had a few glitches regarding using Spotify and the app simultaneously, but it hasn't been enough to ruin the game for me. I'll definitely be buying the other five weeks, and I can't wait to play the main game!

She. C. Nov 18, 2019     

Regular exercising was getting boring,and found my self skipping days. Then I came across this app. This makes exercising entertaining. It's a great way to stay motivated. It's not just walking or running from one place to another. You have a story line with narrative, music. Excersing goes by quickly. My teenager also found this a fun way to stay in shape. Gave 4 ☆,because it doesn't work with my Fitbit. I use the treadmill also and don't carry my phone, but leave it on the control panel.

Cia. H. Apr 21, 2019     

Fed up with the app shutting down or freezing during a run. It doesn't record the progress and you can't seem to skip to the part where it malfunctioned. I used this app last year and enjoyed it, this year I'm wondering what I paid for as it would appear to be the glitchy workouts. This not due to the battery settings either as I rectified that after the first few times it shut down on me. These issues leaves me feeling frustrated and unmotivated.

Kel. M. R. Jul 3, 2019     

Let me caveat this: I happily pay for the yearly subscription on 'Zombies, Run!'. After I had Littlest Runner5, I wanted to build back up. This app isn't good. It's not worth $4. It's not integrated with ZR!, & when it crashes (it will if you are using any other apps while you run. My camera & messenger apps have both crashed it) you have to restart the whole mission. Guys, you've fixed this! Why does it still happen on this? The story line doesn't add much, just get the main game & a good plan.

Ele. C. Jul 2, 2020     

I love this app. It makes running fun. Yes after week 4 you need to decide if you want to pay to continue using it but I think its worth it. Its a great product. I'm 14st now running for 31min out of 43 in 6 weeks. My friends that started with the free apps have either given up or still struggling at 3mins. Its just a little extra motivation to put those trainers on. See you in and around Abel.

And. F. Aug 16, 2019     

All my progress gone, then I logged out and in again and got only the 4 first weeks back. Really? The story is nice and all, but if it doesn't safely store my data I'd rather use an audiobook! Edit: After running today it stopped measuring after 4 km... audio continued, but no measurements of distance whatsoever. Feels kind of like some of the basic features need some work.... I've only got the 5km free form (last run) left anyhow so I'll quit using the app. Nice idea, but needs a lot of work. Core functions is what's important, the zombie story is just a bonus.

Sol. f. Jun 13, 2019     

I've been with sixtostarts apps since the very beginning, and over the years often try to use the 5k trailing, but not matter how hard I try and follow the instructions, eventually I am physically incapable of doing so, probably because I am slightly overweight. therefore, I can never properly progress past that particular point. Great if you are already very fit and want to quickly run a marathon, I guess.

Sam. P. Sep 19, 2019     

Unsure how much story audio you are supposed to have during workouts. I have played the story begins multiple times, following various settings changes, & get different lengths & amounts of story clips. Today I completed week 1 workout 2, it didn't prompt to say the workout was done & the progress lists things that weren't played. I like the concept, but if I cannot follow the story there's no point buying the app. The app is exempt from battery optimization, has full access permissions.