If you’re looking to boost your running performance and endurance, there’s no better way to do that than by adding interval training to your routine.
The theory behind interval training is simple: by alternating between periods of intense exercise and more moderate exercise, you can maximize the impact of your workout, enabling you to run harder for longer periods of time.
Interval training also helps you burn more calories in less time—which is great news considering how busy we all are today. While it sounds easy enough to do, maintaining pace during intervals can be tough without the right tools. That’s why we’ve compiled this list of some of the best apps on the market to help keep you on track during your next interval workout.
Best Apps For Running Intervals
List of the best apps
Sworkit
MapMyRun
RunKeeper
Nike+ Run Club
Runtastic Workout Timer
Endomondo
Ease into 5K
TimeWear Interval Timer
Interval Timer
Nice Hiit
1.Sworkit
WITH IN-APP PURCHASES
Sworkit is a free app for Android and iOS devices that helps you with your workout programs. It’s specially indicated for people that only have a few minutes every day but also for sports masters.
Sworkit
Sworkit
Free Download
Website:
http://www.nexercise.com
Age rating:
4+
Category:
Travel,Health & Fitness
Publisher:
Nexercise, Inc.
Size:
134.27 MB
Genre:
Not available
Nicholas McDonald
by Nicholas McDonald
reviewed on March 14, 2019
no
2.MapMyRun
WITH IN-APP PURCHASES
Track and map every run with MapMyRun. For every mile you go, you’ll get feedback and stats to help you improve your performance. Discover new workout routes and get inspired to reach new running goals with a 40 million member strong community of runners.
MapMyRun
MapMyRun
Free Download
Website:
Not Available
Age rating:
Everyone
Category:
Not available
Publisher:
MapMyFitness Inc.
Size:
Not available
Genre:
Not available
Jacqueline Lynch
by Jacqueline Lynch
reviewed on March 14, 2019
This is probably the one GPS tracking app I use more than any other. I try different ones out, but I find that this one is the only one that really ha More
by Cheryl Fernandez
reviewed on March 22, 2018
I found this a great app. It is a really useful app for runners like me.
3.RunKeeper
WITH IN-APP PURCHASES
RunKeeper is an app that helps you track exercise, set goals, sweat, and see progress along the way. Whether you’re working your way up to tracking a 5K goal or deep into marathon training, this is a useful GPS app used by more than 50 million users.
RunKeeper
RunKeeper
Free Download
Website:
Not Available
Age rating:
Everyone
Category:
Not available
Publisher:
ASICS Digital Inc.
Size:
Not available
Genre:
Not available
Timothy Palmer
by Timothy Palmer
reviewed on March 14, 2019
I recently started an exercise regime and was snooping around google play for a run and walk app. I found a really good one that fits my android device perfectly. It is called Runkeeper. It has many features including GPS and it logs all kinds of exe More
4.Nike+ Run Club
FREE DOWNLOAD
Nike+ Run Club is an app to help you run better and more often; including GPS tracking details, customized coaching plans, and nonstop motivation from your friends.
Nike+ Run Club
Nike+ Run Club
Free Download
Website:
Not Available
Age rating:
Everyone
Category:
Not available
Publisher:
Nike, Inc.
Size:
Not available
Genre:
Not available
Ronald Pena
by Ronald Pena
reviewed on March 14, 2019
This app has pretty much everything you need. The interface is very simple and really good looking. I use it to track walks and runs and it is great. The achievements are cool too.
5.Runtastic Workout Timer
FREE DOWNLOAD
Runtastic Workout Timer App is a useful tool for interval and circuit training. Define the intervals and construct your own workouts, that you could customize again and again.
Runtastic Workout Timer
Runtastic Workout Timer
Free Download
Website:
http://www.runtastic.com
Age rating:
Everyone
Category:
Health & Fitness
Publisher:
Runtastic
Size:
9.65 MB
Genre:
Not available
Brandon Hamilton
by Brandon Hamilton
reviewed on March 14, 2019
The better option would be just setting a time of day aside to do such things like a normal functioning adult. Maybe set a timer on your clock on your More
Kathleen Reed
by Kathleen Reed
reviewed on March 22, 2018
Great timer for when you’re running intervals. Motivating and informative and keeps track of the time for you. Has a clean design too.
6.Endomondo
WITH IN-APP PURCHASES
Endomondo lets you track your runs, walks, rides, and all of your workouts using GPS. You’ll also be able to check your stats, and reach your fitness goals.
Endomondo
Endomondo
Free Download
Website:
Not Available
Age rating:
Everyone
Category:
Not available
Publisher:
Endomondo
Size:
Not available
Genre:
Not available
Yolanda Olivares
by Yolanda Olivares
reviewed on March 14, 2019
So far this app seems really good. I can track my workouts and I can set goals that the app will tell me about. I like that I can link it with my fitness wearables and can analyze my workouts even more. I really feel like using apps like these helps More
7.Ease into 5K
PAID: $2.99 WITH IN-APP PURCHASES
Ease into 5K is a run and walk interval program very easy to follow. You only need three sessions of 30 minutes each one. This app will program your workouts with different walk and run intervals.
Ease into 5K
Ease into 5K
Free Download
Website:
http://www.bluefinapps.com
Age rating:
4+
Category:
Utilities,Health & Fitness
Publisher:
Bluefin Software, LLC
Size:
33.77 MB
Genre:
Not available
Sara Pineda
by Sara Pineda
reviewed on March 14, 2019
My doctor told me I need to exercise more of I would develop heart disease just like my dad. I downloaded this app based on the reviews and within a month I was running! I have never been able to run before, even in high school I was a terminal walke More
8.TimeWear Interval Timer
FREE DOWNLOAD
TimeWear Interval Timer is a health and fitness app developed by AYRatio for Android devices. The interval timer app includes tactile and audio feedback and there are five types of intervals accessible which can be customized.
TimeWear Interval Timer
TimeWear Interval Timer
Free Download
Website:
Not Available
Age rating:
Not available
Category:
Not available
Publisher:
Not available
Size:
Not available
Genre:
Not available
Andrew M null
by Andrew M null
reviewed on May 3, 2019
It runs as a watchface, very good on battery. It does have a paid version, with more configurable presets, but if all you need is just one preset, thi More
Yuri Sergeev null
by Yuri Sergeev null
reviewed on April 30, 2019
This interval timer doesn’t require phone to work – it work directly on smartwatch. Flexible settings, paid Pro version with more features.
9.Interval Timer
FREE DOWNLOAD
Interval Timer is a useful and easy to use app for interval training. Features support for boxing round timer, calisthenics circuit timer and HIIT training.
Interval Timer
Interval Timer
Free Download
Website:
Not Available
Age rating:
Everyone
Category:
Health & Fitness
Publisher:
dreamspark
Size:
693.25 kB
Genre:
Not available
Carl Bates
by Carl Bates
reviewed on March 14, 2019
Horrible app that I found to be clunky and unintuitive. There are better apps out there than this for tracking times.
10.Nice Hiit
FREE DOWNLOAD
Nice Hiit is an interval timer app that features basic and custom interval. It also lets users listen to audio prompts while running. It is also designed with a simple user interface, dramatic screen colors, text-to-speech, big clock mode, and more.
Nice Hiit
Nice Hiit
Free Download
Website:
Not Available
Age rating:
Not available
Category:
Not available
Publisher:
Not available
Size:
Not available
Genre:
Not available
interval running app for beginners
Whether you’re working up to your first mile or running your second marathon, running apps provide an essential tool for maximizing your workout. From tracking pace to providing motivational cues, fitness apps have come a long way and are essentially like having a personal trainer in your pocket. But with the slew of fitness apps available for your smartphone, it can be overwhelming to pick one that’s right for you. Some running apps are best for beginners, some are best for weight loss, and some are best for serious long-distance runners. Check out our list of top picks below to find the perfect running app to suit your fitness goals.
1
Strava
best running apps
STRAVA
Strava is popular among competitive runners because of its advanced GPS tracking features. The free app provides basic stats like pace, elevation, distance, and heart rate monitor connection. Strava also focuses on community and you can connect with your contacts and Facebook friends. If you opt for the premium Strava Summit membership, this gives you a more detailed analysis of your running as well as access to a safety feature which shares your location with designated contacts while you run.
Cost: Free
Get it for Android or IOS
2
Nike Run Club
best running apps
NIKE RUN CLUB
One of my favorites, the Nike Run Club app is the quintessential running app for runners of all types. The app links with music and also provides guided audio runs if that’s your thing. In addition to basic stats like pace, elevation and distance, the aesthetic of the app is nice and easy to navigate. My favorite feature includes the trophies and badges that you get for milestones such as longest run or personal fastest pace. An athlete or celebrity will congratulate you at the end of your ride if you hit a milestone which is pretty cool.
Cost: Free
Get it for Android or IOS
3
Human
best running apps
HUMAN
If you need some workout motivation, Human is the app for you. This app essentially works in the background, keeping track of your walks, runs, and movement throughout the day with relatively little drain on your smartphone battery. One of my favorite things about the app is that it focuses on active minutes rather than steps, encouraging you to hit certain daily milestones. The app also compares how you stack up to people nearby in terms of activity.
Cost: Free
Get if for Android or IOS
4
Runcoach
best running apps
RUNCOACH
This app is perfect for those needing a structured running regimen. Runcoach features training programs to help you achieve your goals, whether that’s running a 5K or half marathon. I like that the app literally creates a training schedule for your race, so you just have to lace up your sneakers and get moving. The app boasts that 25% of all Runcoach users achieve a higher level of fitness within six months and that Runcoach users improve their race finish time by 7%.
Cost: Free
Get it for Android or IOS
5
Peloton Digital
best running apps
PELOTON DIGITAL
You don’t need a Peloton bike or tread machine to take advantage of their awesome running programs. The Peloton Digital App has expanded to include outdoor runs, where a Peloton trainer does the workout with you and guides you through a curated outdoor run complete with music. Just start the app, put your phone in your pocket, and hit the road. These guided audio runs have transformed my running workouts and give me something to look forward to. Follow up your run with a strength class or post-run cooldown stretch. If you own a Peloton Bike and Peloton Tread, the app is included in the Peloton All Access Membership.
Cost: $12.99/month
Get if for Android or IOS
6
Map My Run by Under Armour
best running apps
MAP MY RUN BY UNDER ARMOUR
Map My Run, designed by Under Armour, offers millions of different running routes to chose from. The app reads out split pace and average pace, and I love that it connects well with the Apple Watch. You can post a little picture each time you run which is a fun feature. Map My Run also integrates really well with My Fitness Pal, so you can focus on both diet and exercise.
Cost: Free
Get it for Android or IOS
7
iSmoothRun
best running apps
ISMOOTHRUN
This app provides excellent customization for your rides when it comes to intervals and even audio cues, and the high-grade GPS tracking makes it a favorite among serious runners. It’s just one flat fee of $4.99 and you don’t have to worry about subscription fees to unlock extra features like you do for many of the other apps on the market. There are tons of ways to export your running data with this app too.
Cost: $4.99
Get it for IOS
8
Runkeeper
best running apps
RUNKEEPER
This app developed by ASICS tracks your runs and helps you set measurable goals. The app has Apple Music and Spotify integration, and it syncs well with the Apple Watch so you can leave your phone at home while you go for your run. I like that the app gives you periodic updates on time and speed which is super motivating if you’re lagging and encourages you to keep up the pace.
Cost: Free
Get it for Android or IOS
9
Apptiv
best running apps
APPTIV
Apptiv features a variety of trainer-led audio workouts, the most popular being their running programs. They have training regimens for everything from a 5K to a full marathon. The trainers are great and the playlists are super motivating. Aaptiv also features treadmill and strength training classes to help you improve as a well-rounded athlete.
Cost: $14.99/month
Get it on Android or IOS
10
ROAD ID
best running apps
ROAD ID
For those concerned about safety while on your run, ROAD ID offers a slew of features to give you some peace of mind. ROAD ID is better known for their emergency identification bracelets, but their separate app allows your friends and family to track you while you’re out for a run. ROAD ID can especially come in handy if you’re on a new route or running a long distance by yourself. There are several alert notifications and emergency contact features as well that you can set.
Cost: Free
Get it for Android or IOS
11
Weav Run
best running apps
WEAV RUN
If good music is what motivates you to get through a workout like me, then Weav Run may be just what you need. The app matches your pace to find music that syncs in with your running stride. There are two modes, one which allows a fixed music tempo and another that will speed up or slow down to match the rhythm of your stride. And it integrates with several of the other apps on this list, including Strava.
Cost: Free
Get it for IOS
12
Charity Miles
best running apps
CHARITY MILES
If you don’t have the opportunity to do a formal race or marathon, you can create your own Pledge Page where friends can sponsor you on your run. Plus, the app donates 25 cents to a charity of your choice for every walk/run mile you complete. The app also syncs with Strava which can come in handy.
Cost: Free
Get it for Android or IOS
13
Pacer
best running apps
PACER
Pacer is essentially a pedometer built into your smartphone. It works in the background to track your steps throughout the day, and you can also set it up with GPS tracking for your workout. The app is very motivating in this regard, especially if you are starting with walking routines to work your way up to running. They have a premium option as well which offers guided coaching and weight loss programs.
Cost: Free
Get it for Android or IOS
14
Couch to 5K
best running apps
COACH TO 5K
Couch to 5K sets out a doable and practical running schedule to help you get to your first 5K, letting you ease into things and commit to a running regimen. I like that you can pick which coach you work with, since motivation can be really personal and you might work better with a certain personality of coach.
Cost: $2.99
Get it for Android or IOS
15
Footpath Route Planner
best running apps
FOOTPATH ROUTE PLANNER
This app is perfect if you are planning out any new routes and want to determine distance, elevation, and other factors before embarking on your run. You can use your finger to draw out your route and see if it meets your running goals. Their premium option features turn-by-turn navigation for your route which is a useful tool.
Cost: Free
Get it for IOS
16
adidas Running app by Runtastic
best running apps
RUNTASTIC
This app is great for keeping track of your runs and giving you updates when you hit each mile marker. The dashboard is customizable which I like, and you can receive custom cheers from friends while you run which is great if you’re embarking on your own long run and need some extra motivation. The premium option opens up access to training plans and more.
Cost: Free
Get it for Android or IOS
Conclusion
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