Run / Walk support

A simple interval timer for iPhone and Apple Watch. No account, subscription or ads.

Need help or have feedback? Email hello@emilysapps.ltd. Please include your device model, software version, app version and a description of what happened. Please do not send health records or other sensitive information unless necessary.

Choose how you want to train

In version 1.1, choose Phone only for an iPhone timer, or Phone + Watch to follow intervals and record a workout on your wrist. Choose your warm-up, run and walk times, then repeat for a total interval duration or number of rounds. Set run or walk to zero for a single-activity workout; at least one must be greater than zero.

Using a treadmill with Apple’s Workout app

Choose Phone only before starting. Run / Walk keeps the timer on your iPhone and does not start its Watch app or a Health workout. You can separately start an Indoor Run or Indoor Walk in Apple’s Workout app and connect a compatible treadmill there. Run / Walk does not connect directly to treadmill equipment.

Starting a workout on Apple Watch

Install and open Run / Walk on your paired Watch. On iPhone, choose Phone + Watch, select Indoor or Outdoor and start. Allow the requested Health access on your Watch to enable recording. Once the intervals appear on the Watch, the timer can continue away from the phone. You can pause, resume and end from your wrist. Changes sync when the devices reconnect; new workouts start on iPhone.

Can I also run Apple’s Workout app?

Apple Watch supports one active workout session at a time. In Phone + Watch mode, use Run / Walk as your workout recorder. Starting another Watch workout can interrupt this session. To record with Apple’s Workout app or another Watch workout app, choose Phone only in Run / Walk instead.

Saving or discarding a Watch workout

When your intervals finish, or you end the workout, review the recording on your Watch. Choose Save workout to save it to Apple Health and Fitness, or Discard to discard the recording. Ending the timer on iPhone does not automatically save the Watch recording. Finish this step before starting another Watch workout.

Heart rate, calories, distance and routes

With your permission, Run / Walk records your Watch workout and available heart rate, active calories and walking/running distance. Open the more-options button on the Watch during a workout to see available measurements. Indoor distance is estimated by the Watch and may differ from a treadmill’s display. Outdoor workouts can include a route if you allow location access; you can decline and still record without a route map. Availability and accuracy depend on permissions, sensors and conditions.

Warm-up and overall progress

Warm-up has its own countdown. Overall interval progress stays at zero during warm-up and starts when your run/walk intervals begin. The interval elapsed and remaining times exclude warm-up. For example, a five-minute warm-up plus 90 minutes of intervals takes 95 minutes in total. A saved Watch workout includes the warm-up recorded during that session.

How many runs are left?

The runs-left count includes your current run until it finishes, plus the runs still to come. During a walk, it counts the upcoming runs. Walk-only plans show walks left instead. If you choose a total interval duration, the final run or walk can be shorter to finish at the time you selected.

Background alerts and the Lock Screen

Allow notifications for interval alerts on iPhone. The timer tracks elapsed time while you use other apps. Live Activities show progress on the Lock Screen and Dynamic Island on supported devices; reopen Run / Walk if the current interval needs to refresh after a change. Sounds follow your device’s sound, notification and Focus settings. For background wrist alerts, allow Health access and check your Watch’s sound and haptic settings.

Permissions and deleting workouts

Phone-only mode does not need Health or location access. Watch recording uses Health permissions, and outdoor routes use optional location permission. You can change these in your device’s privacy settings or the Health app. Without Health access, Watch recording and background wrist alerts are limited. Deleting Run / Walk does not remove workouts already saved to Apple Health; manage those separately in Health or Fitness.

Still using version 1.0?

The mode selector, Watch workout saving, outdoor routes and revised progress display are new in version 1.1. Version 1.0 uses a Health workout session for background updates and wrist alerts, but does not save workout records or record routes. If you do not see the new controls, check for the update in the App Store once version 1.1 is available, and allow the companion Watch app to update too.

Privacy

Read our privacy policy for details about on-device storage, Apple Health, optional routes and your choices.

Run / Walk is provided by Emily’s Apps Ltd — emilysapps.ltd. Updated 29 September 2026.