Couch to 5K® - Running App and Training Coach

Get off the couch and get running with the OFFICIAL Couch to 5K® training app presented by Special K! 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 91.05 MB. The current version is 3.5.3 and works well on 8.0 and high ios versions.

– Remove ads.

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

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


My life changed  3Bush4God  5 star

It's week 3 as I write this and I can honestly say I've stuck with it! It's so easy and simple to use! It just fits my life!! Thank you so much C25K!!


Love it!  Myhalz  5 star

I love this app! Have used others that are cumbersome & not user friendly. This app tracks my distance, calories, average mile pace walking & running. It is so easy to use & I can stream my music through the app while working out! It records a map of my work out too. It has everything!


Thank you!  PalanceH  4 star

Dev Team, thank you for developing this app. The structure it provided is changing my life. I'm grossly overweight and have lots more weight to lose, but his app gives me hope that I CAN run again, slowly but surely. Only improvement suggestion, is the narrator's voice at times is very low and you can barely hear them, then at other times it's ok. I'm not sure whether or not it's an intermittent Bluetooth connectivity issue; problem could be on my end.


My motivation  JWOodO  5 star

And my coach. This is doable. You can do it!


From couch potato to easy 5k  Jenfindsfitness  5 star

I've never been a runner. Every time I tried to get on some sort of program I would end up injured or discouraged. This is the first program I ever finished with zero injuries and I am ELATED. Can't wait to try 5k-10k !

Brittany Licari

Love it  Brittany Licari  5 star

Super easy to start off with and the 30mins goes by before you know it!


Amazing.. love it  RJMcneill  5 star

Great app


Great easy to use  Findmeajob  5 star


Bama Wop

Great App  Bama Wop  5 star

Just finished my first week of runs with my trainer Constance. The app works nicely and I would recommend it to any couch potato out there.

Beach love 51015

Kicks my butt but I never regret going on a run!  Beach love 51015  4 star

So I love this app! It works if you stick with it. My only suggestion would be a version for the treadmill... when I run outside it's great but on the treadmill I'm always unsure of how to make sure I'm getting the same training experience. This is my second time using this app and I always recommend it to people! I never regret going for a run and the reminders keep me going.


Great  parakeet22  5 star



So far so good  BloodWillHaveBloodTheySay  4 star

Like the app, like that I can access/control music from inside the app. I just wish I could share directly to Facebook at the end of my run.


Good so far  Thebriton  5 star

I am off to the races with the first 3 workouts clearly talking me though the program. On target for that 5k in 2 months


Workout schedule is nice. Music player could use a little work  efreilly  4 star

Workout schedule is nice. Music player could use a little work. Better, for now, to use Apple Music app for music controls. Unless you have a set playlist and it want to listen to the songs in sequence, the native C25K player is unusable.


LOVE IT!  LaceyBrook  5 star

Using this for my LISS with the Bikini Body Guide!


Nice  RKH1  5 star

An excellent app for beginners


Love it!  Bobfarts2  4 star

This is getting me running again. I look forward to using this each day! Only suggestion is to make the trainers voice louder please.


Great app... but  Cornponious  4 star

I do love this app and it performs pretty much as advertised. But you must fix the music aspect. Regardless of what I choose to play from within the app, when I go back and press the Play button the app will play any random song from my library.


Thank You!  HappilyHeather  5 star

Even as a 16-year-old on our high school track team, I could not run without losing my breath! 23 years later, I ran 20 minutes straight for the first time in my life and even sped up at the end! This app has done for me what nothing else ever could. I'm becoming a runner!! Would definitely agree with other reviewers that the app needs to still work when the phone is asleep.

Mortal boss 302

Love this App!!  Mortal boss 302  5 star

This really helps getting ready for a 5k

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