Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 4.5.0
  • Adult Rating: 4+
  • File Size: 150.14 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 9.0 or later.
Score: 4.5
From 4,705 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.



  • Option for distance.

    By Mandkmom2000
    App needs option to convert to distance after second week like original written program. Was much more successful at maintaining 3 Miles and moving beyond that.
  • Love love love!

    By losing that phat
    When I started this app I weighed just shy of 300lbs but I excited to say it’s helped me drop 10lbs!!
  • Love it so far!

    By S.G. (Selena Gomez)
    I love the app so far. I am on day 1 week 3 even though this is only my 9th day. My question is can you repeat a week of training if needed? I had 3 min jogs today when I don’t feel like I mastered the 1.5 min! Thanks!
  • I’m not a runner! But I am now!

    By ashleycarlow15
    Love, love, love this app! Running has never been my thing, but because of this app I’m running regularly. I now have the confidence to run in 5K’s. This app makes training easy, there is no guess work here. Start the app and go! Thank you ☺️
  • The Watch app is simply awful

    By GeniusFace
    Why is the app not standalone? Why does it require my iPhone? Why does it need a couple seconds to update every single time I raise my wrist? Why does is crash multiple times during a workout? The iPhone app is fine, but I have a watch for a reason. For the sweet love of god, please fix the watch app.
  • No native apple watch support

    By MagnusAZ
    I used this app a few years ago and I really liked it. I tried using it today with my Apple Watch and found that it requires me to use my iPhone along with it. Would be nice if they made this a native app so I don’t have to have my phone with me.
  • Yikes!

    By Steve Sharo
    Whose idea was it to add in the tacky animated coaches? More varied voices would have been much more useful. App was okay before that.
  • Great way to get in shape

    By Xracegtxdxt
    Best way to train for a 5K. I would use this to get back in shape over anything
  • Motivation

    By ayBOOGS
    Great app! Truly test yourself never give up!
  • Great app - needs Apple health integration ASAP

    By illusivevenstar
    Would really love to have my workouts cross into my Apple health app. Then I would give five stars!