Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 4.5.2
  • Adult Rating: 4+
  • File Size: 150.37 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 9.0 or later.
Score: 4.5
From 5,165 Ratings


Get off the couch and get running with the OFFICIAL Couch to 5K® training app! This oft-imitated program has helped thousands of new runners move from the couch to the finish line. Spend just 20 to 30 minutes, three times a week, for nine weeks, and you’ll be ready to finish your first 5K (3.1-mile) race! Get more information about the Couch to 5K app here: Continued use of GPS running in the background can dramatically decrease battery life. The Couch to 5K coach you select talks to you during your workouts. To save your battery, Couch to 5K sends audio notifications when your screen is locked or another app is in use. To be sure you hear the coach during your workout, please do the following: • Turn on Notifications permissions • Turn on the hardware ring/silent switch (no red showing) • Turn your ringer volume up • Turn off Do Not Disturb (swipe up for Control Panel and the moon button should not be white) • Within the app, in Settings > Workout Options, be sure the Trainer Volume is up Without granting notification permissions, during a workout you can click the lock icon at the top left to keep the app active and still hear the coach. For support please contact us at: We would love to hear from you. WINNER of the 2012 Appy Award for best Healthcare & Fitness App! Features • Training plan designed by trainers • Choose from 4 different motivating virtual coaches—Johnny Dead, Constance, Billie or Sergeant Block • Hear human audio cues to guide you through each workout • Listen to your favorite playlists with in-app music player • Calculate your distance & pace and map your routes with FREE GPS support* • Log your workouts and share your progress on Facebook • Get support from the largest running community on Trainer • Repeat workouts and track your best performance • Treadmill support allows manual entry of workouts • Track your progress with total distance and average pace • Graphs for workouts to compare distance and pace Finished the Couch to 5K program and ready to take your running program to the next level? Check out our 5K to 10K app to prep for your first 10K race here.! Praise "The popular Couch to 5K app helps new runners avoid injury from doing too much, too soon." —Runners World, June 2012 "It's ridiculously easy to use (it's hard not to, as you just do what you're told) and it's fantastic that you have an encouraging voice talking you through things." —Engadget, June 2012 "’s Couch to 5K is one of my favorite… apps. With its customizable features, interactivity, and well-rounded interface, I may actually stay off the couch this time." —148Apps, October 2011 "I knew as soon as I decided to start the Couch to 5K program that I would need something to keep me accountable—not just to showing up for my training, but to actually doing it properly. Of course there’s an app for that." —CalorieLab, April 2012 "If you have been struggling to get your buns off the couch and somewhat in shape before the summer hits, training for a 5K is not a bad way to start. If you are looking for a program to help get you there, then the “Couch to 5K” running plan by CoolRunning is probably your best bet if you haven’t done an ounce of athletic activity for a number of years." —Droid Life, April 2012 FAQ • Once you purchase the app, it is yours to keep. It does not expire after 9 weeks.



  • Crashes

    By GreatScott88MPH
    It crashes every time I open it. This app is not what it used to be.
  • Great app for those wanting to get into running.

    By Cuddy_Buddy
    Before I bought the app, I was at the beginning of a huge weight loss journey. I’ve always wanted to be a runner but being severely overweight made that difficult. Over the course of the year I shed around 40lbs and bought the app to start. Now at the beginning, I could already run a mile nonstop but it was still a bit difficult. The training program starts off pretty slow but it picks up around week 4-5. I was able to finish the program in the 9 weeks and am currently running 3 5ks a week. The run is honestly one of the highlights of my day. Since using this app, I have lost another 30lbs. If you want to get into running, I recommend this app. Pros: As far as features go, I love that there are different “trainers” you can choose from. Granted they are only really helpful during the beginning of the program. The design of the app is really nice. I like being able to go back and compare my runs to one another and the GPS tracking is very accurate. Cons: I mentioned that the gps was very accurate but have noticed one thing. I also wear a FitBit Charge 2 when I run and use the run tracker alongside the C25K app so I don’t have pull my phone out to see what my distance is. However when I finish my run, my distance ran is always different on the C25K app and the FitBit. So I’m not sure which one is off but they are both close enough to where it isn’t a huge deal ( within .15 of a mile). I had one instance where on a run, my phone paused my run for no apparent reason. When I hit 35 minutes, I looked at my phone and the workout was paused saying I had only ran .08 miles. It’s only happened once though so maybe it was just a misclick on my end. Overall, this is one of the best apps I have ever bought and definitely my favorite as it has gotten me into a new hobby. If you want to get into running or you’re just looking to get into better shape, this app is definitely worth the money. 10/10.
  • needed

    By Spunkyjump
    bad knees --> slow workups that help me immensely!!
  • Not iOS12 compatible

    By billix0
    iPhone 8+, as of iOS12 it crashes instantly on the instructor page
  • Crashes?

    By Hannah101010101
    I updated and now every time I try to change my trainer the application crashes! My mom also uses this app and she is having the same issue. Just as the weather was getting nice too
  • Completely broken in iOS 12!

    By FeelingsAreBoringKissingIsAwesome
    Can’t start a run in iOS 12 — app crashes st the trainer select screen. Get your act together.
  • Crashes more reliably than it runs

    By caulpy
    The app is more likely to crash than it is to start your workout. Hangs and crashes.
  • Used to increase speed for 5k

    By ideas for 1.2
    Love this app. Gives avg total pace as well jog and walk pace. It has really helped shave time off my run
  • Don’t bother

    By Yuly327
    App never connect and support doesn’t exist
  • Perfect

    By 8262638
    Not sure what people who have this less than 5 stars were looking for. This app will have you enjoying 3 mile runs in 9 weeks. Will be switching to couch to 10k soon.