Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 3.7.0
  • Adult Rating: 4+
  • File Size: 101.95 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 8.0 or later.
Score: 4.5
From 4,221 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.



  • Does what it should

    By Tez925
    Lot of bugs, but hey it got me to run - that’ll make up for all the glitches if you ask me
  • Lots of annoying bugs

    By SFRandy
    The app has about 11 bugs that make using it extremely annoying. The most annoying bug is that the voiceover that tells you to start running/walking lowers the music volume when it starts announcing, but doesn’t raise the music volume when it is done announcing. As a result, 25 minutes of your 30 minute workout will be you struggling to hear the music, even on the loudest volume setting. The last announcement (to do the 5 minute cool down) then raises the volume to normal, which is startling and extremely loud because you had the volume set to the loudest setting. The app has had this bug for at least the last 6 months (since about May 2017), so don’t expect it to be fixed any time soon. It’s annoying, to say the least. For those with an Apple Watch, you need to disable your watch mirroring the alerts for the C25K app, otherwise you’ll only get a haptic on your watch and not an announcement in your earbuds. No big deal, but Active doesn’t provide this instruction, so most users don’t know.
  • Makes couch to 5k easy!

    By kellymcb
    I tried the couch to 5k pgm before on my own and it was really hard to keep track of the times to run and walk and I gave up after a few weeks. This app makes it so easy. I've used it on a treadmill while watching Netflix on my phone and it still prompts me. Also outside while listening to iheartradio. I love it!
  • Needs stand alone watch functionality

    By Pretty_cc
    This is a great program - I wish there were more support for the occasional bugs that pop up, but so far they’ve been fixed by turning my iPhone on and off. But it’s very annoying that I must carry my iPhone when running, and now that it works with the Apple Watch, I STILL need to carry the phone. I hope this gets fixed - even if I had to sync to upload or download runs, I’d be willing to do that.
  • Does it need GPS

    By gojiberi
    I just completed the second workout (woo-hoo) but I did it on a treadmill and it didn’t log the workout. Not sure if it’s because the GPS said I stood still the whole time. I don’t know if anyone else had this issue, and I’ll do the workout again, but wah-wah, I wish it would have logged.
  • Get moving! ☀️🎼

    By DebMacP1234567
    This app makes it easy to build cardio fitness and learn to breathe while running. I found a new love for music I’ve had for years and enjoy peaceful time in the morning, watching the sun come up.
  • Simplicity

    By AjayaW
    This app is simple with minimal bells and whistles. For a novice runner it keeps me on task and is not so hard in the beginning like the other apps I have tried. Great build up.
  • Fantastic

    By Dancerboy216
    Bought the bundle and am using it to train for a half marathon. Great for beginners. Definitely challenging but worth it. Good user interface. When can we expect an app update to fix the audio issues?
  • Great simple running companion

    By MakinThroatsGag
    Helped me lose 25 pounds. I had a restricted diet too. Great for guidelines and helping me stay on track. I did not connect to Facebook since it does not force you to (thank god).
  • Great App

    By Jtmoneyisaboss
    Meets all of my requirements. I wear my phone on a forearm holder, so the large display is awesome for taking quick glances of how much time is left in the rotation.