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 5,346 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.



  • 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.
  • Disappointed

    By Champikuk
    I bought this app purely because it said was Apple Watch compatible. However, you can’t use it without carrying your phone with you also. This totally defeats the object. I needed an app that would let me run without having to stick my iPhone down my bra!
  • Loving

    By Angrene
    I am loving this app so far. Only on week one so we will see.
  • Why did I pay for this?

    By cricketmilo
    The whole point of an app like this is to track your distance, speed, and progress, which this app is completely unable to do. Today it only captured the last quarter of my route, my last run it showed me running (impossibly) diagonally through city blocks, the run before that it didn’t capture any of my stats at all. I’ve already turned on location settings for this app, turned off my lock screen, and kept the app in the foreground while running, but the glitch is stronger than my accommodations. Its competitors are much better; this is just a $3 stopwatch and my phone already has that capability.
  • Great App!!

    By Sunshhine74
    Love how it eases you into a jog.
  • Should be 5 stars

    By Chapindad
    I am only finished with week 2 but the workout part of this program is awesome. I was more of a bed to 5k type person so I had to repeat the week 1 workout twice before I was able to get going but I am not through week 2 and am having no troubles. For that a lone it is worth the purchase. Now for why it lost the two stars. The voice cues and vibration misses are a huge problem especially for beginners that just getting one foot in front of the other is enough of a challenge. I had to purchase a $30 arm band for my 6plus just yo help with the issue. I have learned to just reset that section of the routine to get it back but that is going to be an issue later on. This has to be fixed or reworked. I also just purchase an apple watch hoping that I could get the timers and cues on it. No such luck. I just not everyone has the apple watch so that would be a good in app purchase. I would pay $5 to get that feature. Update: They added Apple Watch support but it is very bad and close to broken. They also do not update activity or any other apple health stats. It is sad because I love the fitness part of the app.
  • App Improvement suggestion

    By mrs.avery
    I’d like to see an option where the user can increase the number of repetitions for the interval sets. For example on W3D1 I would’ve like to have the option to do the minimum requirement of 2 interval sets, but would also like to increase it to 4 or 6 interval sets.