Couch to 5K® - Running App and Training Coach

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® - Running App and Training Coach App Description & Overview

The applications Couch to 5K® - Running App and Training Coach was published in the category Health & Fitness on 2011-08-10 and was developed by Active Network, LLC. The file size is 100.90 MB. The current version is 3.6.8 and works well on 8.0 and high ios versions.

- Bug fixes.

Couch to 5K® - Running App and Training Coach App Tips & Tricks

Couch to 5K® - Running App and Training Coach Reviews


Great for a working mom!  MommaClea  5 star

Just what I was looking for. Quick workouts on the treadmill at home while the kids play. Can't wait to see how it progresses


Zombie love  kodigirl2  5 star

I can be quoted as saying I'd never run even if I was being chased by zombies. My roller derby league is putting on a 5k so I decided perhaps it was time to try. Johnny Dead my zombie trainer is perfect. Not annoying. Even comical. I'm on week 3 and feeling great. 5k here i come.

Chess fan1543987

Meh... some good, but bad is more.  Chess fan1543987  1 star

It's a simple app. So it does the one thing with the parsing of the running workouts. Then it tries to sell you a bunch of stuff you don't need or want and compete with fbook for a "social experience"... Next it wants to compete with LinkedIn and get you a job. But the real problem is that it doesn't do the one thing it should well. It doesn't gradually ramp you up based upon some responsive algorithm. Nope some guy just came up with some time partitions and told you to deal with it. Finally it doesn't track your gps (per the support email I received) "indoors or in small spaces like tracks...". Well ok so when does it work? Not even outdoors very well, either, bc I have driven my route and the thing came up short vs the car odometer. So it makes you feel really slow when it tells you you ran a 12 min mile pace. Even though you know it's wrong you can't do anything about your stats, like draw in the course on a map. Not worth the money in my opinion when other apps do it better.

SG 42

It's really helping me stay moving!  SG 42  5 star

Great app, great idea. Really like the different trainer personas. Also, really like the graphs and performance breakdown. Some of the trainer "jog" and "walk" clips could have another second lead-in so your music has time to cut out, especially if you're using Pandora.


It's a good app  roz2d2  3 star

But what would make it great if it was adaptable to the health app to close out your rings


Missing Feature  ianc231  2 star

Background audio like music from Spotify should be paused or lowered in volume while the trainer speaks. I've missed trainer cues multiple times even with trainer volume maxed. The UI resolution is low as well. The app would be good otherwise.


Love. This. App!  Emceekate  5 star

I started out using it as part of PE for my kids' homeschool program. We're in the sixth week and kids now do it with me on their scooters. I'm jogging with minimal pain for the first time in years. So happy with this app!


An app that gets you results!  meganburch  5 star

Great app that starts you off slowly and works towards jogging a full 5K. When I started, I struggled with running for a full minute but within 2 months at twice a week, I was running for 22 minutes straight. I stopped when it got too hot to run but I've started back up again because I know this works!

Volleyballer jordan

Love it for a sense of accomplishment  Volleyballer jordan  5 star

I love that the app has your workout planned for you so you don't even have to think about it. I am currently starting the program over for the fourth time and I love that I can look back at my previous runs from 1 to 2 years ago and see how fast I was in the past and what routes I took, and how it compares to my current runs. This is a great app for beginning runners!


I hate running!  Mherb24  5 star

But this app eases you into it slowly and methodically. Yes, if your truly a couch potato you might be a bit sore the first few times, however you should feel great about getting off that couch! The interface is easy to use and the progress shown motivates you to raise the bar a little each day. On day 2 of week 3 and never thought I could do this. Surprise! I'm now checking the weather & humidity each morning in anticipation of a great run, who'da thunk!!

Emmy tiny pets

Good but is the pace calc correct?  Emmy tiny pets  4 star

I love using this app (1 week in so far). It really helps me and I can hear the cues to run/walk even through the music. However, how is the pace calculating? Week 1 follows the same routine (8 total min of running) and my .8 miles is a 10 min pace but my 1.2 miles is somehow an 11 min mile? It was still 8 minutes! Just a bit confused.


Great when the voice commands work  Pintfan!  3 star

I like this app a lot but about 20% of the time the voice commands don't work unless I have the screen on. I've followed the instructions to unmute my ringer, turn down background volume then turn up the app volume, etc. I don't know if it's bc I'm listening to podcasts instead of iTunes, but it's pretty frustrating.


Great motivator, Easy to follow  Kathleenanne1  5 star

This app is perfect for those who can do everyday activities without getting winded but would be really hard for anyone significantly overweight. It increases running times in a pretty manageable way and I love the motivational voices that cheer you along the way.

Me Ninja! Did you see that?

Worth the $5!  Me Ninja! Did you see that?  5 star

This app has really been a huge help and I'm only on week 3! (Of 9) It starts you out slow and builds up your durability and strength. Each workout is 30 mins including a 5 minute warm up before and a 5 minute cool down after (so the actual work out is 20 mins) 3 work outs a week for 9 weeks! I'm already noticing a difference!


Awesome  Suzeq922  5 star

I love this app!! This app allows you to ease into a exercise routine. Doesn't overwhelm you. Perfect for beginners!!

Trish Birdstone

Love the app, would love more integration  Trish Birdstone  4 star

This is the first time I've run for longer than one minute at a time in my entire life. It's working for me, so I love the app! The music integration is great, but it would be even better if I could sync my FitBit or MyFitnessPal (or both) with it. I'm currently running both apps simultaneously. Other than that, it's wonderful!

Mash is #1

Love this app for getting me back in running shape!!  Mash is #1  5 star

Great app. Love the new features. It's my "go to" get back in shape app.


Excellent program  pythag3  5 star

Until I found this app, I never thought that I would actually enjoy exercising...


Awesome  Munoz11345  5 star

Highly recommend it

Müv User

Really enjoying this app!!!  Müv User  5 star

So far so good. Just completed day 3. Love the feedback. Steady progressing to first 5K. Thanks!

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