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 5,619 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.



  • Feeling good

    By @1967
    Great app really gets you off the couch I enjoy sharing my progress and having my family and friends saying I look good try it you won’t be disappointed 😇
  • Disappointed

    By ...amy1
    I finally broke down and purchased this app because it says it also has an Apple Watch App. Although the watch app only works if you are running the app on your phone and carrying your phone with you. I specifically pay for service on my watch so I can leave my phone at home while training so this app is useless to me and I wasted 3$.
  • Preview

    By Vinomio
    I’m not sure if I’m just missing where to find it, but the old app used to give you a preview of the days to come. I liked mentally preparing. Can’t find it on this version, if it exists.
  • Hope you like the trainer.

    By nichhollle
    I’m having a hard time enjoying this app because I HATE having to wait when I want to start so that the ‘trainer’ can introduce the app and stuff. Every time. I’ve google and looked at the FAQ and there’s no way to turn it off. It sounds like other people don’t mind, but I hate it. I would like to just open the app and get going without having to listen to her. If we could just have an option to turn the trainer completely off, I’d up my review.
  • Love! But one suggestion ...

    By Stardusted
    I love this app. I have been using it to get out being so out of shape and I’m about halfway. I had ankle surgery last year and so I’m taking longer than the 9 weeks. But it’s easy to repeat days and the pace is great. One suggestion! The app seems to assume I’m running outside but since I’m strengthening my ankle at the same time it’s really much safer for me to use a treadmill. A setting for that would be nice. Right now at the end it tells me something crazy like I ran .11 miles. Which is incorrect obviously. Seems like something a treadmill setting could help.
  • Blind person

    By blindgodp
    I enjoyed app every much, however, when I run on the treadmill, he does not check my distance. Since I am visually impaired, treadmill is where I get most of my distance, and time. Also, it does not read me the time that I ran. Our use voiceover on the iPhone to use this app location
  • Like the concept but...

    By PattiKake84
    I have been using this app for years. I went from that kid that avoids anything in gym class to running 5k’s and soon 10K. I’m working to get back for the next run and have noticed the seconds go off count. I have tried multiple treadmills and it averages 7 seconds off by the end of the run. It would be great if they can fix this.
  • Getting to the point of unusable

    By bunnyquail
    Nearly every time the trainer’s voice cuts in, the volume lowers and stays lowered even after they’re done speaking. Then I have to turn the volume all the way up to barely hear my music over the treadmill. When the trainer’s voice comes back in again, the volume goes back to normal and blasts my ears. Absolutely obnoxious issue with an otherwise good app.
  • Review

    By JudgE4242
    This app is great but it would be even better if he 5k to 10k was included and if you had a weather report in the local area and if this changed how many calories you burned. When it is colder or warmer you burn more calories
  • Highly Recommended

    By Sushil David
    I was not able to complete 1 full mile. Just One week using this app, I can easily complete. I would highly recommend for beginners.