Training for your first or next 5K
Start with your current running ability, 5K goal, and available training days. Quovi puts the workouts on your calendar so you can see what comes next, whether this is your first race or your next attempt.
For iPhone · Available in the United States and Canada
Subscription required. Plans, localized pricing, and any eligible trial are shown before purchase.
Built around your available days
Changes through Coach Q
Garmin + Apple Health imports
A small distance. A personal goal.
A first 5K and a return to running are different starting points. Tell Quovi where you are now and when you can train. Your plan turns those details into scheduled workouts you can review one day at a time.
Your first 5K
Choose the Couch-to-5K goal and tell Coach Q about your current fitness and available days. A personalized beginner plan can include run/walk sessions, with the workout details ready to open from your calendar.
Returning or racing again
Set a new event date and current training preferences rather than picking up an old schedule unchanged. Bring completed runs into Quovi and see how they relate to the week you planned.
Choose a 5K or Couch-to-5K goal, and add an event date if you have one.
Describe your running experience as it is today, including a return after time away.
Set your available training days so the schedule can fit your regular week.
Review your training preferences and the resulting workouts before you begin.
Couch-to-5K is an available goal in Quovi. Your plan is generated from your inputs, including your current fitness and available days; it is not the same fixed eight-week course for everyone.
Inside Quovi
Follow a generated beginner plan, a request to move a weekend session, and the result in the updated calendar.
Swipe to explore the steps
The Couch-to-5K calendar puts the generated workouts in one place. Select a day to see the session planned for it.
The runner asks to move Saturday's run/walk session to Sunday while keeping the other sessions unchanged.
The calendar now shows the Long Run/Walk Foundation session on Sunday, September 13.
These are genuine Quovi screens from a fictional runner's generated plan and an actual schedule change. The example workouts are specific to that plan.
Keep the goal. Reshape the week.
When a training day disappears, tell Coach Q which workout to move and where it should go. A specific move can be applied directly from your message, without manually rebuilding the plan yourself.
More about changing your running planAn example to try
“I can't train this Saturday. Move my run/walk session to Sunday and keep the other sessions unchanged.”
Check the result
Read Coach Q's response, then open the calendar to check Sunday and the nearby sessions. If that date no longer works, request a correction.
Keep using the device you already run with. Bring completed activities into Quovi and review them alongside your 5K training schedule.
Apple Watch workouts arrive through Apple Health. You choose which connections and permissions to enable.
Before you download
Yes. Choose the Couch-to-5K goal and tell Coach Q about your current fitness and available training days. A personalized beginner plan can include run/walk sessions, as shown in the example above. Open each workout to review the session details.
Quovi requires a subscription for core access, including personalized Couch-to-5K plans. Available plans, localized pricing, and any eligible trial are shown in the app before purchase. Billing is managed through your Apple Account.
There is no single duration for every runner. Give Quovi your current ability, availability, and an event date if you have one, then review the plan generated from those inputs. The calendar shows the actual scheduled sessions for your plan.
Yes. Set your available days during setup. Later, ask Coach Q to move a workout or change the weekday for a recurring workout type, such as long runs. A specific workout move can apply directly from your request, so read the response and check the updated calendar.
Quovi imports completed activities from Garmin and Apple Health. Apple Watch workouts can arrive through Apple Health when the required permissions are enabled. Use your usual device to record, then review the imported activity with your plan.
Quovi also supports 10K goals. When your goal changes, use your current ability, the new event date, and available days to build the next plan. A longer distance does not mean simply repeating or doubling the 5K schedule.
“Quovi is easy to use and quickly generates plans to your exact needs.”
Your next starting line
Subscription required. Review plans, localized pricing, and any eligible trial before purchase.
