Are you trying to get into shape or level up your running progress with a fitness app? No problem! There are so many great interval training apps available to help you hone in on your fitness and practice regulated rhythms.

Interval training lets you alternate between phases of slow and fast running to really boost your fitness levels and endurance when it comes to running.

It’s an ideal way to train for those who want to work on their stamina and practice different kinds of running for varying lengths of time, so it’s great for the 100m sprint and marathon training!

Here are the top 10 running apps to help you stick with your workout habits and track your progress!

AppPlatformCost
Decathlon CoachiOS, AndroidFree
WorkOutDoorsiOSAUD$12.99
ASICS RunkeeperiOS, AndroidBasic version : Free
Under Armour Map My RuniOS, AndroidBasic version : Free
StravaiOS, AndroidBasic version : Free
Tabata Timer for HIITiOS, AndroidFree
Bike & Run Tracker - CadenceiOS, AndroidBasic version : Free
Run With HaliOS, AndroidBasic version : Free
RunnaiOS, Android1 week free trial then AUD$29.99 per month
Zombies, Run!iOS, AndroidAUD$9.99 per month
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Decathlon Coach

Platform

iOS, Android

Cost

Free

Decathlon is the go-to for all things sports and fitness – so why not give their app a try?

This app intuitively adapts to all levels of fitness, letting you follow a program that helps you improve and progress as the weeks go on.

App features:

  • Simple exercises for beginners, for a minimum duration of 4 to 6 weeks
  • Sports walking and Nordic walking exercises
  • Cycling exercises
  • Workout sessions aimed specifically at weight-loss
  • Short and long interval training sessions, along with breathing exercises
  • Analysis of exercise rhythm, which can be further evaluated on the official Decathlon website
  • Heart rate monitor
  • Various jogging and sprinting challenges

The Decathlon Coach app offers you a semi-coaching experience: you’ll be accompanied by verbal advice from a real personal trainer in your ear to encourage you during your session. The coach provides detailed explanations of the exercises you embark on and guides you as you carry them out.

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The Pros

Vocal coaching
Integration for biostat monitors
Weight analyses
Accurate GPS tracker

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The Cons

Not compatible with Android Wear
Occasional bugs
Uses a lot of battery power

Overall, it's a great app to help you get to and stay on top form!

So why not work on your MAS (maximal aerobic speed) with a free running up that has loads of great perks?

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WorkOutDoors

Platform

iOS (Apple Watch)

Cost

AUD$12.99

The most powerful workout app for Apple, WorkOutDoors allows you to create custom workouts for lots of activities including cycling, hiking, and, of course, running. Not only that, but you can even use it for HIIT and strength training.

App features:

  • Use included offline maps or upload your own with .gpx files
  • Set custom Threshold Intervals with optional voiced alerts
  • Set Target Heartrate Zones for Intervals
  • Set custom Eat and Drink reminders to stay fueled while exercising
  • Create custom metrics targets (time, distance, heart rate, pace, steps, calories, etc)
  • Fully customizable screens

Users consistently rave about the comprehensive stats this app can accurately track all at once, giving them tonnes of useful information about their biostatistics and workout progress. If you’re a nerd for analysing your stats and building a game plan based on numbers, this app is a necessity.

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The Pros

Accurate GPS tracker
Responsive developer (Ian)
Strava integration
Customise screens and stats
Real-time announcements of stats

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The Cons

Setting up all customisations can be overwhelming for less tech-savvy users
Music controls are lacking
May drain battery quickly

WorkOutDoors is the perfect app for people who love statistics and analysing their progress through a scientifically measurable lens.

A man running on a road in the desert
WorkOutDoors is perfect for on and off-road athletes. | Photo by Isaac Wendland on Unsplash

ASICS Runkeeper

Platform

iOS

Android

Cost

Basic: Free

Go: AUD$14,99 per month

or AUD$62,99 per year

A great app for beginners, intermediates, and pro runners who want to track the basic stats, like time, distance, and pace. Since you can use your Apple Watch, you can also track biostatistics!

App features:

  • Track dozens of activities
  • Self-designed weekly workout plan
  • Workout schedule tailored to your fitness level and progress
  • Built-in weather forecast
  • Virtual races, challenges and rewards
  • You can compare statistics with other Runkeeper friends
  • Connect with other apps like MyFitnessPal, Fitbit, and more

Runkeeper is a simple, easy-to-use app that runners love to use, especially if they want a little motivation and guidance but without all the bells and whistles. It is a great tool for getting into a running routine.

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The Pros

Spotify integration
Track miles worn on your running shoes
Virtual coaches motivate you
Verbal notifcations

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The Cons

Many features only available with premium version
"Pause" feature lags and can skew data

This is a simple, straightforward app for no-nonsense runners who just want to get into a routine and know the basic stats.

Under Armour Map My Run

Platform

iOS

Android

Cost

Basic: Free

MVP: AUD$8,99 per month or AUD$43,99 per year

Map My Run is a runner's dream come true, offering many great features to enhance your fitness journey. It not only tracks your runs with pinpoint GPS accuracy but also provides real-time audio coaching to keep you motivated. You can analyze your performance with detailed insights and map out new routes to keep your routine exciting.

App features:

  • Sync with wearables like Apple Watch and Under Armour Smart Shoes
  • Connect with MyFitnessPal for nutrition and calorie tracking
  • Create running plans with Routes
  • 600+ activities to choose from
  • Audio coaching and notifications

Map My Run has more integration capabilities than many other fitness apps, allowing you to collect all your fitness information in one place. Analyse your workouts and nutrition together to meet your fitness goals!

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The Pros

Reliable GPS tracking
Schedule workouts on a calendar
Live Tracking for safety
Custom Training Plans
Community aspect adds motivation and healthy competition

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The Cons

Many features only available with premium version
US-based app doesn't have many challenges available in AU
No integrated music controls

This is a great running app especially if you love to participate in challenges with other users.

The best Personal Training tutors available
Matteo
5
5 (7 reviews)
Matteo
$65
/h
Gift icon
1st lesson free!
Amirali
5
5 (4 reviews)
Amirali
$80
/h
Gift icon
1st lesson free!
Irene
5
5 (36 reviews)
Irene
$89
/h
Gift icon
1st lesson free!
Dario
5
5 (4 reviews)
Dario
$70
/h
Gift icon
1st lesson free!
Anthony
5
5 (7 reviews)
Anthony
$90
/h
Gift icon
1st lesson free!
Micheal
5
5 (4 reviews)
Micheal
$80
/h
Gift icon
1st lesson free!
Lerentia
5
5 (8 reviews)
Lerentia
$40
/h
Gift icon
1st lesson free!
Malini
5
5 (6 reviews)
Malini
$85
/h
Gift icon
1st lesson free!
Matteo
5
5 (7 reviews)
Matteo
$65
/h
Gift icon
1st lesson free!
Amirali
5
5 (4 reviews)
Amirali
$80
/h
Gift icon
1st lesson free!
Irene
5
5 (36 reviews)
Irene
$89
/h
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Dario
5
5 (4 reviews)
Dario
$70
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Anthony
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5 (7 reviews)
Anthony
$90
/h
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Micheal
5
5 (4 reviews)
Micheal
$80
/h
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Lerentia
5
5 (8 reviews)
Lerentia
$40
/h
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1st lesson free!
Malini
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5 (6 reviews)
Malini
$85
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Let's go

Strava

Platform

iOS, Android

Cost

Basic: Free

Subscription: AUD$14.99 per month or AUD$99.99 per year

Strava is one of the OG outdoor activity-tracking apps. It was first launched back in 2009! One of its most compelling features is the ability to track performance metrics in real time, allowing users to monitor their progress with precision.

App features:

  • Social aspect makes it perfect for competitive and community-oriented athletes
  • Log more than 50 activities
  • Find challenges to compete against other Strava users
  • Integration with wearables
  • Join clubs within the Strava community
  • Share photos from your adventures along with activity stats to the Strava community

The community-oriented world of Strava is its biggest draw. Users love competing against each other in virtual competitions, sharing their stats along with photos on a particularly satisfying run, and motivating each other with Kudos.

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The Pros

Beacon shares location with trusted contacts
Maps helps you plan a new, fun route
Integrate with other fitness apps
Segments compares records with other Strava users for popular sections
Large, friendly community

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The Cons

Many once-free features now only available with premium version
Not good for other activities like strength training or stationary exercises

Many complained that Strava hiked its prices up too much recently, but its costs align with other competitors. Overall, Strava is one of the all-time favourite apps for athletes who walk, run, bike, and hike! Even though many of the best features are subscription only, it’s still one of the best running apps free you can find.

Tabata Timer for HIIT

Platform

iOS, Android

Cost

Free

While available for iOS and Android, most users are Android users. This free interval timer app is packed with user-friendly features, this app ensures your workouts are both efficient and effective.

App features:

  • Create custom workout routines/circuits with a HIIT timer
  • Customizable background music and display
  • Record your workouts and track your performance
  • Record your weight and BMI
  • Personalized notes for your next exercise

Using an interval timer app is a great way to approach training for runners. Alternating between sprints and slower paces can help you increase your endurance and stamina, preparing you for longer and more strenuous challenges in the future.

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The Pros

Fully customisable workout routines with HIIT timer
Audio cues to change phases
Track workouts on a calendar
Responsive developer (Simple Vision) offers direct help through email

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The Cons

Building custom routine can be challenging for some users
Very basic functionality
No integration with other apps
Doesn't track biodata or workout data

If you have an idea of what you want to do in your running routine, and you simply need an app to help you with your timing, this is the perfect app. It doesn’t track things like heart rate, pace, distance, etc, so if stats overwhelm you, you can stick with the basics and use Tabatas instead!

Find personal trainers to help you create a healthy lifestyle here on Superprof.

A man crossing the finish line at a running race
Training with an app can help you improve your pace for race day. | Photo by RUN 4 FFWPU

Bike & Run Tracker - Cadence

Platform

iOS, Android

Cost

Basic: Free

Pro: from AUD$4.49 per month

Elite: from AUD$8.99 per month

Perfect for runners and cyclists, this running timer app helps you understand your exercise stats, your biostatistics, and track your progression. As the name suggests, it can even help you track your cadence, something not many other exercise apps can do!

App features:

  • Over 100 data points to track
  • Customise every data field
  • Create custom routes
  • Integrate virtually any Bluetooth sensor
  • Connect to exercise equipment like Peloton bikes

Track everything you need to improve your running technique and skills with this full-featured powerhouse of an app.

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The Pros

Autopause detects when you stop running
Unmatched integration capabilities
Reliable GPS and live tracking
Train with stationary equipment
Custom heart rate zone preferences
50+ voice announcement options
Get notifications of approaching vehicles
Compete in Strava Segments
Export your data for other uses

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The Cons

Occasional GPS and synchronisation glitches

Overall, there really isn’t much to complain about! You can use the app like a workout timer app. The free version offers quite a few features, and the paid versions are cheaper than some competitors.

Run With Hal

Platform

iOS, Android

Cost

Basic: Free

Hal+: AUD$11.49 for 1 Month, AUD$57.99 for 6 Months, AUD$96.99 for 1 Year

Career runner Hal Higdon began running in 1947. This app is an accumulation of techniques he has used to become a successful and lifelong runner and coach.

App features:

  • Daily tips help you stay motivated and evolve your technique
  • Prepare for specific events like 5K, 8K, 10K, 15K, Half Marathon, Marathon, or even Ultramarathon
  • Track your progress with charts, stats, summaries, and calendars
  • Build your personal training programme based on your time constraints, goals, and progress

One standout feature is its real-time adjustments; if you miss a workout or have an exceptional run, the app recalibrates your plan accordingly.

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The Pros

Strategies from experienced trainer
Premade plans to stay on track
Adjust schedule as needed
GPS capabilities
Track simple stats

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The Cons

Limited features compared to other apps
Some users reported inaccurate suggestions during training

Overall, Run WIth Hal is a great way to begin training for a marathon, however, the minor caveat is that the algorithm isn’t always right and suggests the wrong target pace for users. If you know this in advance, you can help circumvent the issue.

A runner on a European street
Many apps have maps so you can discover new, interesting routes during your training. | Photo by Andrea Piacquadio

Runna

Platform

iOS, Android

Cost

1 week free trial

AUD$29.99 per month or AUD$179.99 per year

The app contains an impressive array of features designed for both beginners and seasoned runners.

App features:

  • Personalised programmes for your preferred event and your experience level
  • Includes plans like Get Fit, Run Maintenance, Post-Race Recovery, and Post-Injury Recovery
  • Strength and mobility training workouts for runners
  • Integrate your Smart devices
  • Amend your schedule to increase or reduce your weekly training sessions

The app also offers comprehensive tracking capabilities, logging every detail from distance and pace to calories burned, helping you monitor your performance and celebrate your achievements.

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The Pros

Real coaches answer general questions with app chat
Injury prevention strategies
Helpful weekly articles
Adaptive training schedule

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The Cons

More costly than other apps
Not for casual runners; you must follow the plan to get your money's worth
You mightn't continue using the app after your event unless you run year-round
Some users reported the training was too intense

Unless you plan on running competitively, this app may be too expensive and intense for your needs. But, if you’re competitive by nature, it can be a great way to get good at running for the sake of it!

Zombies, Run!

Platform

iOS, Android

Cost

AUD$9.99 per month or AUD$79.99 per year

VIP: AUD$149.99 per year

If running is not that exciting to you but you still want to do it, making it into an immersive game can be just what you need to get in gear! The app features immersive audio narratives that make you the hero in an exciting zombie adventure.

App features:

  • More than 600 Zombies, Run! and Venture stories to play
  • Customise the in-game aspects like the speed of zombies
  • Optional 8-week 5k training plan
  • Create Interval Training workouts

The draw of Zombies, Run! is that you are playing an immersive game while exercising! You can set your own pace and choose from a variety of missions, making it suitable for both casual joggers and serious runners. The captivating storyline is sure to get you excited to find out what happens next.

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The Pros

Play your own music (pauses when story dialogue plays)
Collect items as you run
Become a character in the story, so you're emotionally invested in continuing the adventure

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The Cons

Laggy on older phones
Once you finish the story, you must either start a new story or find a different way to motivate yourself to run
Not for training for real events

If you want to develop a healthy running habit, using a game like Zombies, Run! is a great way to get started! Most users find it exciting, challenging, and extremely motivating as they want to find out what happens next in the immersive storyline. It might not be the best interval timer app if you want to stick strictly to stats, but it works wonders for those of us who feel like the countdown on a clock is torture and need some alternate encouragement to pick up the pace!

Find out more about Zombies, Run! from this great review.

So now it’s up to you to decide which app will suit you the best. Think about your fitness goals, whether it’s endurance you want to build up, or maybe you just want to focus on weight loss.

If you need more help with your running, for example, which shoes to buy, how to set your own pace, or even how to run properly (yes, that’s a skill a lot of runners need help with!) you can find a suitable private running coach to help you on Superprof!

Avoid injuries, improve your running technique, hit new personal records, and more with help from a coach invested in your success!

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Jon Clegg

As an Englishman in Paris, I enjoy growing my knowledge of other languages and cultures. I'm interested in History, Economics, and Sociology and believe in the importance of continuous learning.