Couch to 5K® - Run training

Couch to 5K® - Run training download

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: [email protected] We would love to hear from you.

WINNER of the 2012 Appy Award for best Healthcare & Fitness App!

• 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.!

"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

• Once you purchase the app, it is yours to keep. It does not expire after 9 weeks.

Couch to 5K® - Run training App Description & Overview

The applications Couch to 5K® - Run training was published in the category Health & Fitness on 2011-08-10 and was developed by Active Network, LLC. The file size is 150.60 MB. The current version is 4.5.3 and works well on 9.0 and high ios versions.

Fix iOS 12 issue.

Couch to 5K® - Run training App Tips, Tricks and Rules

Couch to 5K® - Run training Reviews


Worthless for me  rfloyd42  1 star

If you're wanting this to work with the Apple Watch - don't bother. You have to have your phone with you for this to work - the run isn't offloaded to the watch. I bought a watch so I wouldn't have to run with my phone. And the "watch app" itself is very poorly executed. Even on the treadmill with the phone right in front of me (not tracking distance, of course), every time I glanced at the watch it told me to start the run on my phone - then after a second or so regained its mind and started showing its EXTREMELY limited stats. I'm really happy so many people are getting such value out of this app - because of that I was really excited about the coaching but it just won't work for me. Waste of money for me, but I should've researched more.


Love this app!  Shelly1964  5 star

Have only been using it for two weeks but I already feels difference on the treadmill!


Great for some but limiting  Camicky  3 star

I love this app for my runs outside. But when I run inside there is no setting for treadmill. So when it logs it shows I did nothing. With phone apps and watches to count steps on and off treadmills you would think this could as well.


Great app  Mda2019  5 star

Love this app! Just needed some guidance and motivation to run again. Completed it twice and love it. Works great for the treadmill in front of a TV...

Cindy Winslow 31

Helped to recharge my workouts!  Cindy Winslow 31  5 star

This worked so well for me last year that I DID run a real 5K. My time was really good for me and my age group. I am starting from the beginning again because I lost my motivation due to some personal but positive obstacles (new job, etc). This app makes it so easy that I am happy to be back!!!


Feeling good  @1967  5 star

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 😇


Feeling good  @1967  5 star

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  ...amy1  1 star

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  Vinomio  3 star

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.  nichhollle  2 star

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.


Disappointed  Emiichan  1 star

That an app that works on the Apple Watch does not allow you to work seperate from your phone. Why would I take my phone with me if I have my cellular Apple Watch on me. Extremely disappointed as this looked like a really promising app.


Terrible  BadIrene  1 star

Connection with Apple Watch continuously drops out. App freezes. Characters are annoying. Was hoping for an app where I didn’t need to take my phone with me. Waste of money.


Not worth it when gps doesn’t track run.  Bee2274  2 star

The first day was fantastic. Motivating with interval advice and a map tracking distance. Could see how far I ran how far I walked, the average pace, just great. Day two got to the end and no info. No data on how far etc so no comparison of increased distance or pace. Day three just completed and yet again no data. Basically I’m paying for an app to say ‘jog’ in my ear every now and then. Totally disappointing when you feel you are trying really hard and there is no way of knowing if it is improving at all. It asks you at the end of the session ‘how far did you run?’, I don’t know! That’s the point of having the app!!!


What have you done?  aava-hd  3 star

Been using this app for years and I really like it. But I cannot stress this enough - the update where you animated the characters is so ugly. In a world where apps are focusing on design it’s such a strange move to make ugly animated characters. Other annoying things which have changed: - Choosing your trainer every time - No longer displays detailed workout information (exact time running and walking) - just the total time with warmup/cooldown either side

Keira 123456789

Love the app but....  Keira 123456789  4 star

I have trouble hearing the trainer’s prompts when I have music playing. It would be great if the app dipped the music volume down when the trainer speaks like navigation apps do.


Excellent  PrincessCinnamon  4 star

Easy to use and takes a friendly, fun and gradual approach to running. Would be good to invite specific friends to be a support team vs the limited options to share with existing fb share settings. Also I don't need to select a trainer each time.


Good on the iPhone, horrible on the Apple Watch  danp3d  4 star

The iPhone app is so good - it’s allowing me to start running, which I honestly thought would never happen. That said, the Apple Watch app is so disappointing it actually made me angry. I have the GPS + LTS version Watch, and still I need to have my phone in close range - meaning I can’t go for a run without my phone. The Watch app is basically an extended screen so that you can look at the time left for the current phase without taking out your actual phone from your pocket - not much more than that. It doesn’t even have a proper integration with HealthKit. It makes me wonder why it even exists at all. Massive missed opportunity - I would gladly pay for the app again if I could go for a run just with my watch and no phone.


Deal breakers  sorddin  1 star

Does not use watch for run tracking.

Cosmic Walker

Inconsistent over the years  Cosmic Walker  2 star

The problem with this app is sometimes it works perfectly but then it gets updated and something that was functional before stops working. Presently one of those issues is I can’t get the audio cues to cut through the music, something that worked fine before. Have reverted to the podcast for the moment


Great App!  Rafa11sofar  5 star

Very helpful :)


Great App. Strongly Recommended  janderson0705  5 star

I have loved using this app. In the beginning I doubted that I would be able to do this, but this app has helped me lose 20lbs, and I am not even finished with the program. I feel healthier and I have now started looking forward to the workouts. Thanks for a great app.


This app is great  p144billy  5 star

I am using this app again after taking a 3-year hiatus. I’m mostly a couch potato but my son’s school is having a spirit run 5k and I signed up. 😂 This app helped me prep 3 yrs ago and it’s helping me again. I love the workouts—keeps me focused and gives me a goal to shoot for each run. I don’t do the social media stuff so I can’t comment there. But the controls and history log are all easy to use. I highly recommend this app!!


App  Recall3366  4 star

App works well and even works while using another running app I like. Only have 4 stars because I’m only 1 week into it and I don’t know if it’s going to get me 5K ready right now but I am enjoying it :)


Nice but Annoying  Sokerchick  3 star

I love the app while I’m running it’s good motivation and great pace and logging. However it requires notifications to be on in order to work properly. Which is fine while I’m running but it is frustrating that the red dot for notification is always on. I’ve opened every single portion of the app and can’t get the notification dot to go away. So I have to turn off notifications after I’m done using the app every single time


Best App Ever!  kewilk  5 star

I hated running and the trainer at the gym suggested this app to ease me into it! I’m still not awesome, but I’m working hard! I’ve re-run some exercises and started over after having a baby. This app is perfect for the reluctant runner or just improving cardio endurance! I love it!

vanilla prince

Feeezing  vanilla prince  1 star

App keeps freezing up will not let you start a run

Apple app user

Crashes  Apple app user  1 star

App crashes before starting run. May need iOS 12 upgrade.


Don’t buy use another free app  MA6531  1 star

I used to love this app but lately it’s been freezing and/or crashing all together...losing all running data for that day’s run. A shame since you pay for the app


Crashes  GreatScott88MPH  1 star

It crashes every time I open it. This app is not what it used to be.


Great app for those wanting to get into running.  Cuddy_Buddy  5 star

Before I bought the app, I was at the beginning of a huge weight loss journey. I’ve always wanted to be a runner but being severely overweight made that difficult. Over the course of the year I shed around 40lbs and bought the app to start. Now at the beginning, I could already run a mile nonstop but it was still a bit difficult. The training program starts off pretty slow but it picks up around week 4-5. I was able to finish the program in the 9 weeks and am currently running 3 5ks a week. The run is honestly one of the highlights of my day. Since using this app, I have lost another 30lbs. If you want to get into running, I recommend this app. Pros: As far as features go, I love that there are different “trainers” you can choose from. Granted they are only really helpful during the beginning of the program. The design of the app is really nice. I like being able to go back and compare my runs to one another and the GPS tracking is very accurate. Cons: I mentioned that the gps was very accurate but have noticed one thing. I also wear a FitBit Charge 2 when I run and use the run tracker alongside the C25K app so I don’t have pull my phone out to see what my distance is. However when I finish my run, my distance ran is always different on the C25K app and the FitBit. So I’m not sure which one is off but they are both close enough to where it isn’t a huge deal ( within .15 of a mile). I had one instance where on a run, my phone paused my run for no apparent reason. When I hit 35 minutes, I looked at my phone and the workout was paused saying I had only ran .08 miles. It’s only happened once though so maybe it was just a misclick on my end. Overall, this is one of the best apps I have ever bought and definitely my favorite as it has gotten me into a new hobby. If you want to get into running or you’re just looking to get into better shape, this app is definitely worth the money. 10/10.


Great handy app  Kitten601798  5 star

Really enjoying this so far, makes the goal seem achievable


Works well  Marm1974  4 star

The app works well but would be even better if the Watch app was fully stand-alone and if HealthKit integration was implemented. Could do with better iPhone X support also.


Great app  Dave2809  5 star

Keeps you going


Very manageable!  NthKerryStar  4 star

Really good for building up. I noticed a big difference, particularly between first and third sessions.


Great  DODFTC  4 star

Excellent at getting timings etc. Voice does not seem to break through autolock which is a problem. Worth getting.


Loving this  Dod_Photography  5 star

This app has got me up and about in a great way. I now run 5k not a bother.


Works for me!  Penkysgirl  4 star

Up to week 3 on the programme and so far so good. I've done one of these programmes before with real trainers so wasn't sure if the App would do the job but as I said above 'so far so good'. I also enjoy the flexibility of being able to do the programme on my own time as I now have a 4 month old baby which is why I need the programme!! After doing programme with real trainers I was running 5k 3 times a week (until I got pregnant) so I'm hoping this App will get me back there and able to push a pram at the same time!!!


Love it  Me&aido  5 star

Nice steady pace for first timers.


Potatoes gonna potate  vaughey.m  4 star

Very good for beginners, i myself am only literally just finished my first week of running/jogging. The pace is set well the breaks are plentiful and the voice on constance is bearable lol. Over all a good purchase. Oh and i hate running with a passion (no joke!)


Fan f**king tastic  Shauna404  5 star

Love love love it... Progress is lovely not to fast for a 1st time runner... Can't wait to complete it and get to 10k

Couch to 5K® - Run training Comments

Couch to 5K® - Run training Health & Fitness Download