Couch to 5K® - Run training

Couch to 5K® - Run training

By Active Network, LLC

  • Category: Health & Fitness
  • Release Date: 2011-08-10
  • Current Version: 4.5.2
  • Adult Rating: 4+
  • File Size: 150.37 MB
  • Developer: Active Network, LLC
  • Compatibility: Requires iOS 9.0 or later.
Score: 4.5
From 5,155 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.



  • Completely broken in iOS 12!

    By FeelingsAreBoringKissingIsAwesome
    Can’t start a run in iOS 12 — app crashes st the trainer select screen. Get your act together.
  • Crashes more reliably than it runs

    By caulpy
    The app is more likely to crash than it is to start your workout. Hangs and crashes.
  • Used to increase speed for 5k

    By ideas for 1.2
    Love this app. Gives avg total pace as well jog and walk pace. It has really helped shave time off my run
  • Don’t bother

    By Yuly327
    App never connect and support doesn’t exist
  • Perfect

    By 8262638
    Not sure what people who have this less than 5 stars were looking for. This app will have you enjoying 3 mile runs in 9 weeks. Will be switching to couch to 10k soon.
  • Love the App, Broken since iOS 12 GM

    By Artoom23
    I love this app and my girlfriend and I are on our 3rd week and we feel great about running. We tried to use it today and the app froze each time we went to select our trainer. Hopefully this gets fixed so I can give it 5 stars!!
  • Apple Watch doesn’t work!

    By JerseyAces
    I downloaded this app to use with my running group. The iPhone app is great, I was happy to see there’s an Apple Watch app too. The Apple Watch app doesn’t work! No matter how many times I try to uninstall and reinstall it will not install completely. It just keeps trying to install, and if you open the app on the watch it just tells you to use the iPhone app. Very frustrating I like to leave my phone and not bring it when I run.
  • Used to be good. Now mediocre at best.

    By Amanda10k2018
    I used this app and LOVED it 4 years ago when I was training for my first 5k. I got out of running, but recently a friend convinced me to run a 10K in November. I thought this would be a great place to start. Eh. The training piece is good as far as during run instruction. But no matter what I try, it won’t track distances. I can’t get splits. It’s awful. I have to use Map my Run to get the info I need.
  • Gets the job done. But has some issues.

    By StartUpTechCoach
    I used this app eons ago, and was surprised to see the update. It’s nice, I don’t mind that. My issue is the music setup. 1. It’s limited: Pick an artist, album, or playlist. Trying to change it mid-run is nearly impossible. I wish it could work with other music apps, like Spotify or SoundCloud. 2. The cueing is inconsistent — I cant hear the coach tell you to Run/Walk. That is REALLY frustrating. 3. Music shuts off as soon as the workout ends. I don’t always stop after the cool down and this can feel very abrupt. I prob just need to de-couple music and this app. I guess I’ll try this next time, but since it’s built in, this is kind of a bummer. I wish there was a way to use your headphones to request new music, like using Siri.
  • Music duckin

    By RBD70
    If the music would duck consistently I would love the app. Watch app won’t work when screen is locked.