Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 4.8.0
  • Adult Rating: 4+
  • File Size: 139.50 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 13.0 or later.
Score: 4.60684
From 4,413 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.



  • Add features

    By 2BRonly
    Great app. Would be even better if each run segment was accompanied by the voice saying ‘this is run 1 of 8’ or something similar. I’ve used Android jog interval apps that do this. Thx.
  • Good but OLD!

    By Lynn124
    Don’t pay for it! The couch to 5 k part is fine. But once you finish the 8 weeks of training that’s it! Articles are all 5 years old. Looks and works like it hasnt been updated for ages. I would really like it with a few small updates, but as it is I feel ripped off. It Just feels stale.
  • 😭

    By Anna61133
    I can’t add my friends to this app. None of us can. Please fix this!!!
  • 100% recommend!

    By ConradHam
    I’ve always loved running but I have always been overweight and out of shape. I’d start running but never stuck with it because I never learned how to prepare for or actually run a long distance. This app has solved all those problems. This app guides you, quite literally, from couch to 5K. It is well worth the $5. Along my running journey, I’ve tried lots of apps. This is by far the best app to guide you through how much time you should run and how to split that with walking. The only reason why I wouldn’t give this app 5 stars is because I wish that there were more trainers to choose from and that they talked to you through the run (kind of like Nike Run Club) to give you tips on your breathing and your form. I would 100% recommend this to anyone who wants to get into running but doesn’t know where to start.
  • Amazing app

    By Sirrontheshaman
    This app is great! It’s actually helping me jog for longer then I ever have! And I’m only 3 weeks in.
  • Great App

    By 707609
    I love this app for trying to get into running. I enjoy the fact that this app allows me to listen to my music through Pandora and the coach comes through. I feel the progress is gradual enough that you don’t feel forced through the program. And if you have a bad day the app allows you to repeat that particular run before moving on!
  • Charge?

    By Rmteag14
    I did not want to pay for this app!
  • Want my 4.99 back

    By Ipad0910
    Last time I'll pay for an app up front Couldn't sign in- tried multiple email addresses, never got a confirmation. No feedback on password selection The app's "support" function pulled my boss's rmIl address into the form and wouldn't allow me to change it. Zero stars. Refund me.
  • Some suggestions.

    By Elissa Sullivan
    I have used this app off and on several times to get back into running. I would love it if there was a way to sync it with a heart rate monitor and if it was more friendly for use on an indoor treadmill workout.
  • Apple Watch support needs work

    By lkpoop
    I can never get the app to consistently display the time remaining screen on my Apple Watch Series 6.