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Apex Run
Strength & CoreRuns locally in your browser

Runner Strength & Core Timer

Stop reaching for your phone between exercises. Build a runner-focused routine, then follow a full-screen countdown with upcoming-movement cues, optional sound, wake lock, and JSON import/export.

See how this tool works — its core logic is open source in @slow-bloom/runner-tools (MIT).
Runner workout presets
Estimated duration
09:45
Exercise count
6 exercises
Rounds: 2 rounds
Between rounds: sec
Preparation: sec
Exercise order and timing Adjust time or move an exercise
Quick-add a common runner exercise
Core stability:
Glutes & legs:
Feet & ankles:
Ready? Put your screen where you can see it
Start the large countdown, pause with Space, and optionally keep the screen awake.

Tap to hear a short beep before setting your phone down.

No sound on your phone?

On iPhone, turn Silent Mode off with the Ring/Silent switch or Action button, then raise media volume in Control Center. Check whether sound is going to Bluetooth headphones. If this page is inside another app, open it in Safari or Chrome.

Tap Enable / test sound again after changing settings. The tap unlocks browser audio; there is no separate sound-permission popup to approve.

Keep the workout moving without touching your phone
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Set the screen where you can see it, choose a preset or edit the exercise list, and follow the large countdown. The timer shows the current exercise, the next movement, round progress, elapsed time, and planned time remaining.

The page includes runner-oriented templates for trunk control, single-leg stability, feet and ankles, short work/rest intervals, and post-run mobility. They are starting points rather than individualized training or medical advice. Stop an exercise if it causes pain.

Save and reuse your own routine
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Edit exercise names, cues, work periods, recoveries, rounds, and preparation time. Your browser can retain the current routine locally. Download a version 1.0 JSON file when you want a backup or want to move the routine to another device; importing validates the file instead of guessing malformed values.

Presets set the last exercise’s recovery to 0 seconds, going straight into round recovery or completion. The glute routine includes separate left and right clamshells. Saved and imported routines keep your settings; use Reset preset to pick up the new defaults.

The open-source timer core uses real elapsed time rather than counting interval callbacks, so browser throttling does not gradually slow the workout. Paused time is excluded, while skipping or going back changes the planned position without claiming that time as completed training.

Use sound, wake lock, or fullscreen only when useful
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Countdown tones are optional. Wake lock and fullscreen depend on browser support, and the visual timer continues when audio is unavailable. Keyboard controls support Space to pause or resume and the arrow keys to move between stages.

Before starting, tap Enable / test sound and listen for a short beep. On iPhone, turn Silent Mode off with the Ring/Silent switch or Action button, raise media volume in Control Center, and check your Bluetooth output. If you opened the page inside another app, try Safari or Chrome instead.

There is no separate browser sound-permission popup: tapping the sound button requests audio activation directly. If sound stops after switching apps or locking the screen, return to the timer and tap No sound?, then Enable / test sound. The help stays available without stopping the workout.

After training, compare running-form trends in Apex Run—such as ground contact time, cadence consistency, and vertical ratio—to look for patterns over time. Those metrics can guide questions; they do not guarantee a particular strength or injury outcome.

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