Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 4.5.3
  • Adult Rating: 4+
  • File Size: 150.60 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 9.0 or later.
Score: 4.5
From 5,429 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.



  • Very motivating app!

    By LocsNSoul
    5K, here I come!
  • Not the first time this has happened before...

    By Mega.meg
    I used to adore this app. I love how it works once in a while, but the app itself has a HUGE bug. For the last week and a half, at around halfway through the workout, the app crashes, and my phone dies, no matter what percentage I’m at. Then, somehow my phone turns back on, and I’m at 10%. My data is erased. I’ve tried to love this app, but it hasn’t been working for me.
  • The latest version as of 12/5/18 eating battery alive

    By jaxdubguy
    See post title....the app killed my battery overnight.
  • Annoying App

    By Pamk3500
    Deleted this app before I even ran my first day. Annoying animations, annoying voices, and repetitive selections. Who wants to pick their “coach” each time they run??? Worst fitness app I’ve downloaded. Deleted!
  • Everything is great except sound.

    By Komododave
    I enjoy almost everything about this app and workout program. It steps up the intensity at a good pace and the variety of motivating voices are fun. The only thing that almost made me leave the app was the sound control. The music and prompt volumes are connected and, until I turned off control of the music through the app, it was a crap shoot as to whether I could hear them. Sometimes it would be loud, sometimes it would be so soft, I’d have to keep restarting workouts. Since I turned off music control through Couch to 5k, the prompt volume is ok, but it’s still tied to the music volume. Please please fix this. It can’t be that hard to decouple the app volume from the music. Otherwise, great app.
  • User friendly

    By Mrs. Nitz
    I love the ease of use with this app and the fun different coaches. My fav is Sargent Block!
  • Best app ever!

    By richlky
    Most helpful and it really really works!!!
  • Pretty good

    By fdadgjj
    It’s hard to hear the trainer over the music, even with the music on a low volume. Otherwise so far it’s great. I like the slow build to 5K.
  • Horrible. Avoid

    By ak406
    I keep coming back expecting to find improvements but continue to be disappointed. Apple watch support is horrible and you need your phone with you in your hand to track distance and pace. Hard Pass
  • Made me a running hater to lover, and helped me lose 40lbs fast.

    By Hdusnhshahsh
    So I’m a high schooler that’s obsess, and for quite obvious reason I’m not okay with that. So of course I had that “Yay, I’m finally gonna lose the weight!” moment, and not knowing how to go about that I watch YouTube and someone recommends this app. Best. Recommendation. Ever. Not only did I start loosing weight fast, but I genuinely started to really enjoy running. I had tried running countless times in the past and gave up every time. I didn’t know why I got so tired so easily and this brought me to the conclusion that I was just destined to be a bad runner. Little did I know, you have to actually build up your endurance! Duh, past me. This app alone helped me learn to set goals in a incredibly easy and surprisingly fun way. Since I started using this app I’ve been running near every day and it’s one of my favorite things to do (my dog agrees). I would recommend this app to anyone trying to lose weight or wanting to create healthier habits easily. I’m currently 40lbs down and that number just keeps growing. Running the mile in gym used to be my greatest fear, now with the help of this app I realized it’s something I actually enjoy and can do.