Are you trying to get back into shape with a fitness app on your phone? Looking for one that is specialized in running? No problem! There are so many great interval training apps available to download which allow you to 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 and for varying lengths of time, so it’s great for the 100m sprint and marathon training!

Experiment with different places and terrains
Coaching apps mean you can run wherever the wind blows you. Photo by BMcIvr on Visual Hunt

With an interval training app, your intervals will be determined for you so that you have a varied and disciplined workout. If you can't afford an online personal trainer, and the other online training possibilities are not for you

Find an online personal trainer on Superprof. They have lots of personal trainers all over the world. Superprof offers lessons online and in-person giving you the freedom and flexibility to work out on your own time. They have the knowledge and experience to help you where you need. Superprof's tutors have worked with so many people, now it's your turn. Start improving your runs.

Why You Need A Interval Running App?

Whether you want to lose weight or become a better runner they both have the same process. You need to put in the work and you need to have the discipline to perform the work. Without these two things, you won't see any results. Hiring a personal trainer can be the best way to reach your running goals. Your personal trainer takes of everything from start to finish, you just need to put in the work. It's easy with a personal trainer, but they can be expensive. It can be difficult to keep up with a trainer because of costs, but there is another way. Using a fitness app can be a great way to stay on task and work on your fitness goals.

For interval running there's a long list of great fitness apps that will help you with training. A lot of these apps are free, but some have additional costs for more features. These costs will still be cheaper than a personal training session. Your interval running app will be like your trainer in your back pocket. They can keep a schedule, track your record and show you ways to progress. You won't have the accountability feature of working with a trainer. You're more likely to go to a trainer because they are there waiting for us at the gym but fear not. These apps can give you the same sense of accountability. They can help put you in a routine to get you in the habit of being consistent so you reach your interval running goals. It's a great alternative to hiring a personal trainer.

We’ve put together a list of our favourite interval training apps!


With over a million users, Sportractive Running and Fitness improves health and fitness with a particular aim of fat-burning with its intense interval workouts. The personal trainer provides an analysis of your performance and lets you establish clear goals to reach for both the short- and long-term.

Apps can tailor a training program to your fitness level
Why not use a personal training app for your next run? The photo on Visual hunt

App features:

  • Over 25 indoor and outdoor activities
  • A GPS tracker
  • Analysis of speed, rhythm and heart rate
  • A calorie-burning counter
  • Graphs of your personal data
  • An audible coach
  • Performance statistics
  • A BMI and body fat calculator

As well as practising interval training, there are also loads of health and fitness apps to help you work on other activities such as walking and power walking, cycling, and stretching, for example. The personalization feature of this app gives you the option of different interval intensities, so you can gradually build up to new levels of fitness without straining yourself, and it also provides recuperation exercises to make sure you adapt and relax properly.

The pros of Sportractive:

  • The colour-coded mapping system to help you follow your course easily
  • Its Bluetooth compatibility
  • The import and export of data so that you can share it with other fitness apps and software
  • It’s a completely free app with everything you need for a great workout
  • You can sync it to Google Chromecast
  • It has a really accurate distance tracker

The cons of Sportractive:

  • It’s not compatible with ANT protocol
  • It doesn’t have an auto-pause option

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


With a simple and concise display, the Ripit interval app is great for outdoor running aficionados on their daily sessions. The app is available free on Android and iOS, for phones, tablets and computers.

App features:

  • Repetition training methods where you can choose the intervals, distance and intensity of your session
  • Great HIIT training methods
  • Freedom in choice of exercises
  • An audible coach to guide you
  • A timer to keep an eye on your interval timings
  • A GPS tracker
  • Speed and pace tables
  • Good balance between intervals of high intensity and slow rest phases

For beginners, it’s advised to start slowly at a steady pace before integrating more intense intervals into your workouts, which can be added about two or three weeks into training. For experienced runners, you can jump straight into the more intense interval training if you feel confident and comfortable doing so, but be careful not to damage your legs or knees with a sudden burst of new activity.

The pros of Ripit:

  • It’s a practical app, great for organizing interval workouts
  • It’s simple and easy to use
  • There are three different methods for fitness training
  • It adapts to all levels: beginner, intermediate and advanced
  • It has an accurate GPS tracker
  • You can see your progress and data in graphs 

The cons of Ripit:

  • There is no exportation function
  • GPS activation is necessary to use the app
  • Your workout sessions don’t save automatically

Decathlon Coach

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

This retail brand has shops in 28 different countries worldwide, and now they’ve developed their own fitness app to help its customers put all their kit to good use! Whether you’re preparing for a marathon, or simply discovering new fitness hobbies, this app is could be the solution for you.

All you need for a run is your trainers and your app!
Apps are a great way to prepare and guide you. Photo on

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 real coaching experience: you’ll be accompanied by 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.

The pros of Decathlon Coach

  • High-quality vocal coaching
  • A pleasant and easy-to-navigate display
  • The option of using a heart rate monitor as you work out
  • It’s not full of adverts, even though the app is free
  • Your weight is analyzed and divided into fat, muscle and bone mass
  • An accurate GPS tracker

The cons of Decathlon Coach 

  • It’s not compatible with Android Wear
  • There have been issues with bugs in the past
  • It uses up a lot of battery power

So overall, a great app to help you get to and stay on top form!

iSmooth Run

The iSmooth Run app is great for people who love speed and getting out in the open. The app lets you set custom intervals before you set off on your run, so your workout session is perfectly tailored to you. And once you’ve set up your intervals, the app will count for the rest breaks that you need to balance out the effort. It cleverly also has a weather-logging feature to let you know how the weather might be affecting your performance, and it reminds you of this whenever you use it.

App features:

  • Various training programs
  • Works for all levels of fitness: beginner, intermediate, advanced
  • An accurate GPS tracker
  • Custom-set intervals
  • A break counter during your session
  • Weather-logging feature to analyze your performance and remind you for future runs
  • Precise data collection and display of statistics
  • Calorie and distance calculator 

iSmooth Run boasts so many useful features and connects up to your Apple HealthKit too. Benefit from a built-in metronome and heart rate-based training to help you keep your pace and breath properly.

The pros of iSmooth Run: 

  • A helpful in-app coach to guide and encourage you
  • Cadence tracking and a built-in metronome
  • Maps, graphs and statistics of your activity and progress
  • Accurate GPS and pedometer for both indoors and outdoors
  • Custom interval workouts

The cons of iSmooth Run:

  • It’s not free, costing around £5
  • There isn’t an enormous choice of varied exercises


This app is fairly basic in its running and interval training features – its specialty, however, is its built-in DJ. This app seamlessly syncs up your pace with your music, so you’re never bored or lagging.

Use apps wherever you run for guidance
Whether you prefer running in the gym or outdoors, coaching apps are there to help! Photo by MilitaryHealth on Visual hunt

The app analyses the music on your phone by detecting its tempo, genre and mood, and then creates a playlist to match your speed.

App features:

  • An original ‘DJ’ feature to match your music to your pace
  • A distance and speed tracker
  • Goal setter
  • 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

This app reminds us just how important music can be for exercise! The right playlist setting a good rhythm will enhance your activity and improve your pace, boosting the overall effectiveness of your workout. Music can be really helpful during interval training too, and it’s easy to find songs that contain long sections of different beats to help you take measured intervals and breaks. And thankfully, Runkeeper does this for you!

The pros of Runkeeper:

  • It tailors a workout schedule to the individual
  • You can design your own exercise regime
  • It shows the weather forecast to help you plan
  • The built-in DJ keeps you pumped and motivated, connecting up to iTunes and Spotify
  • You can set goals and compete
  • You can compare statistics and celebrate progress with other users
  • It’s free!

The cons of Runkeeper:

  • There isn’t a huge choice of different exercise activities
  • It’s quite simplistic compared to other running apps
  • It doesn’t have many show-stopping features besides music syncing
Running takes discipline and effort.
Running takes discipline and effort. Source: Maartan Van Den Heuvel, Pexels


PumaTrac is a sleek running app that does offer additional workouts as well. It's perfect for everyone from beginners to expert runners. It's simple and easy to use a design that doesn't have a lot of fluff. If you have the app for running it has everything you need right in the palm of your hand.

App features:

  • Simple, easy to use
  • GPS tracking
  • Add music to runs
  • Provides insights on when to run
  • See past runs
  • Explore running routes
  • Community experience
  • Free

We like the simplicity this app offers. It does everything you need it to for free. PumaTrac also has built a community around the app. You make friends or bring friends on the app to challenge them or share your progress. We also like the fact it tells you when you run best. If you perform better in a certain type of weather or morning or night the app will recommend you run based on your results.

The pros of PumaTrac:

  • Easy to use
  • GPS tracking
  • Community
  • Recommendations for the best running time
  • Built-in music to your run

The cons of PumaTrac

  • The app isn't only designed for running
  • A lot of additional features runners won't use
  • Others apps have the same features

Overall, PumaTrac is easy to use and is simple for runners. The app would be a great addition for runners looking into tracking other areas of fitness. The app features over 30 different activities. It's worth checking out if you're looking for an all in one fitness tracker.


Pacer is an easy to use running app that also tracks everything you do on your feet from walking, running, and hiking. Pacer keeps track of your steps daily, but it is perfect for runners looking for a great app. The app offers GPS tracking, calorie tracker, activity time and shows you your activity level for the day. The majority of features are free on Pacer, but it does have a payment option. By paying a monthly fee you'll have access to an AI coach that can help increase your runs. You'll also have a long list of workouts to improve your runs.

App features:

  • Gps tracking
  • Activity timer
  • AI coaching
  • Access to workouts
  • Calorie tracker
  • Community

The pros of Pacer:

  • Gps tracking
  • AI Coaching
  • Community
  • Access to workouts
  • Tracks activity level

The cons of Pacer:

  • Paid version
  • No schedule for runs
  • No intergerated music feautre

Pacer is like having a trainer in your pocket. The app focuses on running and definitely stands out from other apps. The paid feature can be negative for some people but the amount of value you'll get from the fee is worth it. Pacer can definitely help increase your interval training for running.

Running apps can help your progress.
Running apps can help your progress. Source: Mentatdgt, Pexels

Run Coach

Run Coach is just like the name says. It's an app that is your very own personal running coach. You can create a workout schedule or have the app create one for you. The app will also provide recommendations based on how to improve your runs. Run Coach does have a paid version where you can access real personal trainers to help improve your runs.

App features:

  • Customized guidance
  • Workout schedule
  • Set goals
  • Work with a professional coach
  • Easy to use
  • Workouts adapt as you improve

The pros of Run Coach:

  • Customized guidance
  • Set goals
  • Programs adapt with you
  • Option to work with a coach

The cons of Run Coach:

  • The paid version is more expensive than other apps
  • Missing other features most running apps provide

The Run Coach app is perfect for those who need a schedule or help with their runs. The app makes it easy for anyone to use with there easy interface. It customizes runs for each user which makes it very unique from other running apps. It gives you the option of working with a personal trainer which is a great add-on for users that need extra help.


This is an app that's all about running. They have a large community of runners from beginners to experts. It's a simple app that has a lot features even for the free version. Runkeeper gives you running plans to help you improve your running. It also tracks your runs, monitors your progress, integrates Spotify and a lot more.

App features:

  • GPS tracking
  • Running training plans
  • Auto-pause function
  • Integrate music easily
  • Provides audio cues

The pros of Runkeeper:

  • All in one, great for runners
  • Running plans
  • Pocket watch mode
  • Stop-watch

The cons of Runkeeper

  • It has a paid version

Runkeeper has very few cons we could find. The app does have a paid version where you get advanced training programs, but the free version of the app is good on its own. It's a great app that's easy to use, looks great and has the features to help you along the way. We like the added training programs.

Start Running!
Start Running! Source: Daniel Reche, Pexels

Start Running Today!

Having the right app for your runs can help you. A lot of apps have good features. There may be one app you may find that works better for you compared to another one. Try out a few apps before making the commitment to one. We like the ones with added training programs. It brings us back to the accountability component. It gets you in a schedule so you can stay committed to reaching your goals. You can also bring a friend with you. It'd be fun to train for your next race with your best friend beside you.

There is a lot of great running apps, but you still need to put in the work. These apps a good tool to keep you motivated and help you stay on track. Have a goal in mind and find the best app that works for you. 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. Whatever your objectives, the perfect app is waiting for you! Or why not look at the other online training options available to you?

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You can usually find me writing at a cafe sipping on coffee or working out at the gym. I fell in love with writing a few years ago and have never looked back. I love being able to share my words with the world.