From couch to 5K.
Your coach on your wrist.
You've thought about running for a while. JogList is built for you — a friendly coach that quietly turns "I can't do this" into "I just finished another workout."
6-minute assessment. Personalized plan. Just you and your Apple Watch.
Download on App StoreWhy JogList?
6 Minutes to Know Your Body
A guided trial run measures your heart rate zones, resting HR, max HR, and natural cadence using the Karvonen formula. Your starting line — no guesswork.
A Plan That Grows With You
Personalized 5 to 8-week run-walk interval training. Too easy? The plan adjusts upward. A struggle? It adapts down. Thousands have followed this method to run 30 minutes non-stop.
Coach on Your Wrist
Dual-ring progress indicator, five color-coded heart rate zones, cadence metronome, haptic taps, and voice announcements — so you can stay in the moment and just run.
Watch Yourself Improve
After every workout, see your running duration, dominant HR zone, and how you improved. Complete the plan to unlock Free Run mode — pure running, no structure.
From Beginner to Runner
No experience needed. No fancy gear. Just your Apple Watch and a plan that meets you where you are. Graduate from walk-run to running on your own terms.
Your Data Stays Yours
All training history is stored on-device with SwiftData. We never collect, share, or upload your data. Your runs belong to you.
How It Works
Take the Assessment
A 6-minute guided trial. Walk for 3 minutes, then run at your pace until you've given it your best. JogList maps your personal heart rate zones and natural cadence.
Get Your Custom Plan
Based on your assessment, you'll receive a personalized 5 to 8-week run-walk interval training plan. The dynamic engine watches your progress and calibrates every session.
Just Show Up and Run
Your Apple Watch guides every workout with haptic taps, voice announcements, and real-time heart rate zones. No thinking required — just follow the cues.
Graduate to Free Run
Complete the plan and unlock Free Run mode. Pure running with timer and heart rate tracking. No structure, no instructions. You're a runner now.
Available On
See JogList in Action
Who Is JogList For?
I’ve tried running apps before but they all assumed I could already run. JogList actually started where I was — walking. The 6-minute test showed me I wasn’t as unfit as I thought, and now I run 3 times a week.
After having a baby, I wanted to ease back into exercise without overdoing it. The heart rate zones make sure I stay in a safe range, and the plan adjusts when life gets in the way.
I signed up for a charity 5K with zero running experience. JogList took me from walk-run intervals to crossing the finish line in 7 weeks. The haptic taps on my watch meant I never had to look at a screen.
At 52, I decided to take my health seriously. JogList made running approachable — no intimidating pace targets, just heart rate guidance that respects my body.