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 5,129 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.



  • Love the App, Broken since iOS 12 GM

    By Artoom23
    I love this app and my girlfriend and I are on our 3rd week and we feel great about running. We tried to use it today and the app froze each time we went to select our trainer. Hopefully this gets fixed so I can give it 5 stars!!
  • Apple Watch doesn’t work!

    By JerseyAces
    I downloaded this app to use with my running group. The iPhone app is great, I was happy to see there’s an Apple Watch app too. The Apple Watch app doesn’t work! No matter how many times I try to uninstall and reinstall it will not install completely. It just keeps trying to install, and if you open the app on the watch it just tells you to use the iPhone app. Very frustrating I like to leave my phone and not bring it when I run.
  • Got me off the couch!

    By Shooting for fit by fifty
    I love this app! I’m in week 6 right now and still going...
  • Terrible app - inaccurate and zero support

    By irrittated
    The GPS, despite using my iPhone’s GPS, does not kick in until over 1/4 of my run. It often fails to give verbal prompts to walk or run, which means I have to constantly watch my phone screen. It will randomly stop playing my music and won’t restart. I tried emailing support from within the app and my email was bounced back as undeliverable. Essentially there is zero support. Unfortunately, before I knew of these problems I talked my wife into buying this app and she has the same problems. Waste of money- try a different app.
  • I’m 65 and this works for me !

    By BFDG
    I really like this app. Works great when trying out new routes and is way better than a using a treadmill. I actually look forward to getting out with my ‘coach’ instead of staying on my couch!
  • Love it

    By khfh1111
    This is my second trip me through. I love the app the only thing that’s difficult is remembering to turn on my volume.
  • Super helpful

    By InbetterShapeNow
    I promised my son I’d run a 5k with him, ran a practice 5k immediately ~2 months before the race and felt horrible all over. Someone told me about this app and I followed it consistently. I was able to run the 5k with increased speed and no pain! It’s been great, and I highly recommend it.
  • Good basic functionality

    By Reyci
    I like the workout progression a lot, it’s solid. However, I get lost on my route with no mapping feature, and there’s no way to shuffle music with the in app music function, so I need to either premake playlists or listen to the same one every run.
  • Wonderful app

    By KatyBug12051995
    The first day I started the couch to 5K I ran part of it on the treadmill before I realized it wasn’t tracking my distance... understandably I wasn’t going far geographically, but I would have thought they could guesstimate on that. So I started running outside and it was much better! I love how you can have different trainers that are more suited to your personality, and that when you burn a certain amount of calories they tell you it’s equivalent in food to help you conceptualize 2 things: 1. How many calories our favorite foods actually have 2. How much you’re burning in comparison to how much you eat in a day. Love this app!
  • Spotty GPS

    By NotThatThanos
    I like the app when it works. However, I have to walk 20-30 minutes for the GPS to ‘turn green’ otherwise it doesn’t track anything. (But it has no probably staying green all the way back to my doorstep when my run is over.)