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 4,840 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.



  • Fun way to get my butt off that couch!

    By Charitydc
    Super motivating and fun. I used to just enter 5k charity walks. With this app I’ll be doing 5k runs in no time!
  • Never too late

    By mamaninjabear
    I just turned 52. Due to personal drama I found myself 20 kilos over weight. I have never been a runner. This app is easy, helpful and encouraging. It is super hard on my body however I know when the fat starts to melt away I will feel better for it. I also love that I can keep track easily of my progress
  • Great for all ages!

    By Old Springer
    Used this app last year to get back into running after a 25 year hiatus. Made it all the way through week eight when I got dumped from my mule and broke two ribs. Today I completed week one and I feel great. For anyone having trouble, just keep the faith, slow down, and you’ll get there! BTW, I’m 77 years old.
  • Treadmill setting needed

    By Solovely504
    This would be so much better, if there were a treadmill setting. Not everyday people are able to got outside and run.
  • Forever Thankful!

    By JBfan!!!!!
    Couch to 5k is an amazing app and really does work. Working out has always been a passion of mine but was never really into running. I wanted to try to get into it more. I didn’t know where to start, but couch to 5k really helped me ease into it and become the runner I am today. Yesterday I ran my first 5K and came in first in my age group for females. I am so thankful for couch to 5K and how it has hanged my life for the better. The program is amazing and truly does work! I am proof!!!
  • Love it, Apple Watch/ treadmill suggestions

    By Theeee lag is real
    I enjoy this app. I used to run track and cross country in high school. That was 25 pounds ago. I’m far better with my pace now, and I’m about to tackle my first 5k. My only suggestion is improving the Apple Watch compatibility. I usually run at the gym on a treadmill. I’d love it if it logged my heart rate and speed settings on the treadmill. I understand I’d have to do this by hand. I’d just love a spot to log it. I can never seem to remember what settings I go to and my runs vary a little in progress.
  • Bummer

    By jjthebackbresker
    I started with this app and LOVED it! Then it just quit on me as I was running. I’ve tried everything to get it to log my runs again. I’ll give it another try before I use a different app for my runs. So, trying again. HPD failed again and it not signal cause I’m sending from trail! At least the run/walk feature works. Would love to have time and distance though!😞
  • GPS - Not Tracking

    By Mikeloc89
    The last 5-6 runs the app has failed to connect with my GPS. At first I thought it was my phone having the issue, but all other apps work fine with my GPS tracking. At the moment, I am unsure how far I’m running since and at what pace.
  • Awesome, but Slightly Tedious, App!

    By hwltgjs
    This is such a great app! I’m on my 2nd round of using it now (I can run a 5k personally, but my husband can’t and wanted a training partner), and once I’m through I plan on using the “5k to 10k” app as well. The only reason I’m not rating five stars are the “badges/trophies.” I think they’re fun, but it’s tedious to click through three or so screens at a time, because you got multiple badges. That said, the program absolutely did work for me. Last year, I was basically sedentary (and overweight), and now I run a 5k once a week (still overweight, but much less so), as well as do the program with my husband (who is on week four, so not quite a 5k yet). It can be a bit tough on the knees, but I haven’t felt any pain beyond normal soreness.
  • Love it!

    By Uygbyftc
    I love this app!