Movement Challenge
First 5K Challenge With Friends
First 5K is a 63-day challenge. Every day: today's run-walk session, or a proper rest day; and 5-minute walk to warm up and cool down.
Based on the NHS beginner running plan that has turned millions of non-runners into runners: three short run-walk sessions a week, each a little longer than the last, until you can run for thirty minutes without stopping.
The Daily Rules
- Today's run-walk session, or a proper rest day
- 5-minute walk to warm up and cool down
How FitbyForm Verifies It
- Today's run-walk session, or a proper rest day: A tap in your daily check-in.
- 5-minute walk to warm up and cool down: A tap in your daily check-in.
A day counts when every rule is ticked, and your streak is the number of days in a row you have finished. More on how steps are verified.
Who It Suits
A steady middle. Good if you already move most days and want some structure.
Do It With Friends
FitbyForm is built for small Circles of friends doing the same challenge from the same start date. Friends join with a link or a code.
- Daily proof. Everyone in the Circle sees who has checked in today and each person's streak. If you choose to share it, your proof photo shows too, with reactions and comments.
- Nudges. A Nudge is a one-tap push notification to someone in your Circle, at most one a day to the same person.
- Your numbers stay yours. The Circle sees that you checked in, not your weight or your health data.
More on how accountability works in FitbyForm.
Based on NHS: beginner running plan.
Questions
What is the First 5K challenge?
Based on the NHS beginner running plan that has turned millions of non-runners into runners: three short run-walk sessions a week, each a little longer than the last, until you can run for thirty minutes without stopping.
How long does First 5K take?
63 days. Each day has 2 rules, and a day counts when every rule is ticked.
How does FitbyForm verify First 5K?
Everything else is a tap in your daily check-in.
Can I do First 5K with friends?
Yes. Start a Circle for it and send your friends the link or code. Circles are made for a few close friends on the same start date. Everyone sees who has checked in and each person's streak, and you can send a Nudge. You can also do it on your own.
Is FitbyForm free?
FitbyForm is a free TestFlight beta on iPhone right now, and it is coming soon to the App Store.