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


Can’t really hear prompts  @bagelfaith  4 star

I don’t want to turn my music up any louder to make the prompts louder. Anyway you can have a separate control for the volume of only the prompts? Otherwise, really like the app.


Pretty Good  kelstu2018  3 star

It got me off the couch which is a feat of its own. I do really like this app. I have a few issues. First I can barely hear the coach overy music so the prompts need to be louder or the app needs to pause the music during the prompts. Secondly I wish the total time of the workout was more visible. I need reading glasses so I can't really see the time. I can see the timer for jog walk but that's it. Sometimes it just nice to know how much more relaxed you have left to go. I just finished week one. So far so good.


Busy working Mom  Mamasita4u67  5 star

I highly recommend this app! Best $2.99 I spent in a long time. I don’t have time to get to the gym and put in a good 30 minutes.and when I do ...I hate trying to train myself for a 5k. I hate looking at the clock or my phone to time sprints and walking and warm ups and cool downs. This app takes all the guess work out of it. Now I can get in my grove...set my tempo and just wait for the app to tell me what to do next. This is perfect for the gym but especially for just a quick 30 minutes in my neighborhood before I get my kids!


It’s okay but frustrating  cosmosdeer  3 star

This app doesn’t play well with my music; if I listen to music through the 5k app, it shuffles it— so much for listening to an audiobook while I jog! If I play music in iTunes and have the 5k app open too, it sometimes starts playing a totally random album on my phone. 5k also automatically pauses my music at the end of the workout, which I find unnecessary— I can turn off my own music, thanks. I completed 7 weeks with the app last summer, and am picking it up again this summer, but the app has changed and is making it difficult for me to redo previous workouts. I wanted to start from Week One Day One again, but it kept defaulting to the last workout I did from last summer (Week Seven Day Two). Also, every time I start a workout, I have to pick my trainer AGAIN even though I already picked one. At this point, I wish there was an option for “no trainer” so I wouldn’t have to be introduced to Constance every single time I want to jog. The trouble redoing a workout has gotten so annoying (I’ve now completed Week One Day Two 3 times because the screen keeps sliding when I try to scroll to the workout I want to do) that I finally just deleted ALL previous workout information. So now I can’t compare this year’s data with last year’s and compare my progress. Also, when you complete a workout now, there’s 3-4 “trophies” that you’ve “earned” and you have to close each one separately just to get to the data from your run. They’re kind of infantilizing. I like the idea of this program. I don’t like that such a straightforward idea is so glitchy and annoying in practice.

Brew jockey

Good but lacking things to make it great!  Brew jockey  4 star

This app does the basics just fine. Tracks my run. Gives “encouragement” if you want plus badges when completing goals. Things to be addressed: 1. The music player through the app doesn’t allow me to shuffle my chosen playlist. Therefore, it isn’t useable to me. 2. When it sends notification of the next step (jog,walk, etc.) it should make all other apps drop volume. It does not. Many of my other apps do this. Why can’t this one? 3. Apple Watch app. It seems that every time I go to look at my status on my watch it is reloading or telling me to start a workout on the phone app first. I am in the middle of my run. It is working!!


Love this app!  HMSand42  5 star

Exactly what I was looking for- tracks my route & speed, trainer tells me when to walk/jog and provides motivation, and has a training program.


Can be improved  BlueberryCheescake11  4 star

Could have more music services integration.


Used to be good  megnificent64  2 star

I got this app to start running again. I used this app 2 years ago and loved the app. I have the Apple Watch and was excited to use the app with it. I like to check my progress, but it will close out of the watch and I have to go back into the app during a run, which is frustrating. This happens 2-3 times during the run. I also do not like that every time you start the app you have to go pick your trainer and then the trainers do and say stuff before you can go to the actual running. It was cute the first time, but I know what trainer I want. If I want to change it I can go through the app. It does t need to show up every time I use the app. I’m disappointed, I payed money for this app and its finicky. I really hope they fix the watch part. I am still using it because I paid for it and I’m on week 4, but maybe it’s time I find another app.

BIG lazy girl

Good for beginners  BIG lazy girl  5 star

I’ve never ran a day in my life. I thought it was time to start. This app helps me get off the couch and outside. It’s easy to use and I can’t wait to get to the finish line.


I feel so powerful!!!  MyNameIsCafe  5 star

I’ve had this app for a couple years, but this is the first time I really settled down, ate healthy, and really pushed myself!!! The program is so easy to follow (not easy to do, but easy to follow) it shows my progress, I have Billie as my trainer and she’s so tough yet inspires me to keep going!! I always feel so powerful after a workout (even if I have to repeat the days a couple times before I finish them) So thankful for this app!!!


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 :)


Everything is great except sound.  Komododave  4 star

I enjoy almost everything about this app and workout program. It steps up the intensity at a good pace and the variety of motivating voices are fun. The only thing that almost made me leave the app was the sound control. The music and prompt volumes are connected and, until I turned off control of the music through the app, it was a crap shoot as to whether I could hear them. Sometimes it would be loud, sometimes it would be so soft, I’d have to keep restarting workouts. Since I turned off music control through Couch to 5k, the prompt volume is ok, but it’s still tied to the music volume. Please please fix this. It can’t be that hard to decouple the app volume from the music. Otherwise, great app.

Mrs. Nitz

User friendly  Mrs. Nitz  5 star

I love the ease of use with this app and the fun different coaches. My fav is Sargent Block!


Best app ever!  richlky  5 star

Most helpful and it really really works!!!


Pretty good  fdadgjj  4 star

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  ak406  1 star

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.  Hdusnhshahsh  5 star

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  Champikuk  2 star

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  Angrene  5 star

I am loving this app so far. Only on week one so we will see.


Why did I pay for this?  cricketmilo  1 star

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!!  Sunshhine74  5 star

Love how it eases you into a jog.

Give me a nickname😀

My - start all over again - friend🙂  Give me a nickname😀  5 star

This is the best App ever invented, I’ve been using it for years, every time I need to get back on track I revert back to Couch to 5k. It doesn’t go back to start and let u start from week 1 and continue each day like it does at the beginning but it’s still brilliant.


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!)

Couch to 5K® - Run training Comments

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