Couch to 5K® - Run training

Couch to 5K® - Run training

  • Category: Health & Fitness
  • Release Date:
  • Current Version: 4.5.3
  • Adult Rating: 4+
  • Developer: Active Network, LLC
  • Compatibility: Android
6,137 Ratings
$ 2.99

Couch to 5K® - Run training App

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! 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.

Couch to 5K® - Run training app screenshots

Couch to 5K® - Run training app reviews

  • Easy program for beginners 4/5

    By morgan8tr
    Love the app. I gave it 4 stars bc it supposed to work w/ Apple Watch, but I can’t start from my watch and it does log it in my Activity ring for C25K. I have other apps that do that. Please make it more compatible in those areas
  • Great! Used after every baby. 5/5

    By DeeMarieBeanie
    Helped me start running with zero confidence and overweight. Completed the program 3 times. Ran several 5 K’s and even medaled. “You’ve got this!”
  • Newbie 5/5

    By kmama19
    I’m a terrible runner and I hate it. However, I really like this app. Small chunks of time make this goal more attainable. And best of all, I’m up and exercising and listening to my music. It’s me time.
  • I like it 5/5

    By thickandjuicy
    I had not jogged in like 15 years and I started using this app like 2 months ago and now I am jogging like 25 mins straight. And I’m a fatty. Like real fat.
  • Rookie jogger 5/5

    By KingRyGuy717
    I see improvement every time I give it a try. Great app with steady difficulty increase. Kicks my butt, too! :)
  • Please get rid of the trainers! 2/5

    By Steve Sharo
    Please remove the trainers!
  • Really annoying “trainers”. Horrible watch support 1/5

    By fbdjjekebdbsj
    Was hoping to leave my phone at home and simply run with my Apple Watch. Ideally getting Taptic feedback so I don’t have to look at the screen. Instead, this app gives me super annoying “trainers”, forces me to not only carry my phone, but also leave the screen on. And the watch app is beyond worthless. Wish I hadn’t paid for this.
  • Worth it! 5/5

    By runfaster2019
    Training for a 5k and was recommended this app and I’m so happy i decided to purchase it. It is well worth $3. Keeps me on track and motivated and i can track all my progress along the way. I have never been big into running until i started this app and now i run 4-5 times a week and my times are getting faster and my endurance longer. Would definitely recommend this app for anyone who want to ease their way into running!
  • No way to turn off sound 1/5

    By Seattle John
    If you, like me, hate animated “friends” cheering you on, look elsewhere. No way to disable.
  • Worth it! 5/5

    By Hitthetraailsashy
    Completely worth the cost! An amazing app
  • Does not work on Apple Watch 1/5

    By Sad cant access now
    Alright, I bought this App because it is marketed as working with the Apple Watch (this is the only way I want to use This App while running outside). I emailed Support twice - first was told it wasn’t compatible with Apple Watch and then was told it was! My first week using this App And it did not work on my Apple Watch (I followed directions to have both WiFi and Bluetooth on, Hand-off on. started App on phone. But, nope.)
  • Apple Watch 1/5

    By Aubrey Reader
    Do not get this app for your apple watch if your goal is to not have to carry your phone! I just wasted money on this app so I could train with just my Apple Watch but you have to carry your phone too! Waste of money!! So disappointed.
  • Great app for beginning runners 4/5

    By draysher
    Great app for beginning runners. I’ve been using it for two months and it’s only glitched on me once
  • Seriously? Wasted Money. 1/5

    By Springlering
    Bought the app only to discover it won’t work without phone in hand. Um, so what’s the purpose of a watch app then? It takes me ten minutes to walk to the trail I want to use. I don’t want to tote a phone just to be able to start the app up to then be able to view it on my watch. That’s just ridiculous. There are no instructions. It starts off with a five minute warmup. As a newb runner wannabe, how about explaining to me WHAT a warmup is? Did the developers even run this by anyone before throwing it on the market? Cheeses me off the realize it has a copycat name to the one that was recommended on a fitness forum I frequent, too. Not cool. Be your own kind of brilliant. Don’t glom on to someone else’s. Three bucks wasted. Wish I could get a refund for total uselessness. Something I’ve never said in an app review.
  • Started my fitness journey! 5/5

    By RunMadsRun
    This app helped me lose 20lbs and opened up my eyes to what I can do if I push myself! I love the way the runs are structured and how it tracks them.
  • Problems with functionality and design. 1/5

    By Hnlc
    I have an iPhone XR and the main screen for this app is pushed higher on my phone’s screen - producing a white bar on the bottom and cutting off the top portion and words on the top of the page. I’m continuously having issues saving my profile (still haven’t gotten the profile picture to work) and there ALWAYS seems to be network errors when searching for 5K Events. This is not a free app. I paid for this app. Don’t purchase app until this is resolved. Please fix!
  • Great app for beginners! 5/5

    By Whitawhit
    I HATE running. I HATE exercising. This program has helped me to change both of those attitudes since I finally found a program on my level- truly a beginner. I have quit and picked it back up and it’s truly my go-to program when I am starting over. If you feel you can never exercise or you are too out of shape to even begin, I definitely recommend this program. Even if you can’t jog the 1 min in week one (as I did when I first started), then do what you can and repeat the week until you CAN do it. Stick with it and you WILL be running a 5K by the time you are finished.
  • Not if you’re looking to decouple from the iPhone 3/5

    By MattInSTL
    Bought this through the Apple Watch App Store—based on the description and screenshots, I assumed that I’d be able to run without my iPhone and be Apple Watch only...not so! Started my training by carrying my 7+ with me and syncing to my watch—but soon left the phone and home and just used the intervals from this training app in the Watch’s native exercise app. If you don’t mind running with your phone—this really is a neat app! Be hard to believe there isn’t one better...
  • Apple Watch 3/5

    By Mmestas
    I don’t want to take my phone with me running so wish it worked without it.
  • Worth the purchase 5/5

    By britshinault
    I don’t normally write reviews, but this app is great. I have recently started working out and this app helps keep me at pace, while slowly building up my stamina and endurance. The only thing it doesn’t have is a macro tracker. I love it so much!
  • Great way to get out! 5/5

    By Pilotnac
    Love this!
  • Love this app 5/5

    By Neenee1102
    Great app, love it
  • Amazing 5/5

    By Tayleeor
    Truly went from sitting on the couch to running a 5K and now interested in a 10K. Love it!
  • More infuriating every day 1/5

    By TheBanjoBen
    The Apple Watch app now closes itself within a VERY short period of time. So now every time I raise my wrist to check the time left in the interval I have to reopen the app and wait for it to connect. There really ought to be a refund for this half-baked attempt at an app.
  • Can’t really hear prompts 4/5

    By @bagelfaith
    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 3/5

    By kelstu2018
    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 5/5

    By Mamasita4u67
    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 3/5

    By cosmosdeer
    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.
  • Good but lacking things to make it great! 4/5

    By Brew jockey
    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! 5/5

    By HMSand42
    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 4/5

    By BlueberryCheescake11
    Could have more music services integration.
  • Used to be good 2/5

    By megnificent64
    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.
  • Good for beginners 5/5

    By BIG lazy girl
    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!!! 5/5

    By MyNameIsCafe
    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!!!
  • My go to health app 4/5

    By Noodles1o7
    I’m not a runner, I don’t like it. But couch to 5k is the only thing that really gets me through a workout. My only complain is it’s not linked with the Apple Watch to the best ability.
  • Does the Job 3/5

    By roz2d2
    This app does the job but doesn’t work well if you have an Apple Watch series 3 or 4. You need your phone with you in order to use the watch app. That’s not good if you have the series 3 or 4 where you can run without out your phone. I don’t think I am going to use it much longer. Good app if you don’t have an Apple Watch series 3 or 4.
  • I can believe it 5/5

    By velasqga
    I can run now!! Thank you Sargent 😍❤️
  • Can’t hear the prompts:( 4/5

    By Labradoodlemom
    Overall I love this app but I can barely hear the prompts behind my music. I have missed a few transitions which can be frustrating starting out especially if you kiss the walk prompt.
  • Notification icon? 2/5

    By Mishdoyle
    I have a notification that I can not clear. What is it notifying me of and how can I reset it? Other than that annoying notification that won’t clear on my app, I’m digging getting back into running.
  • Sound issues 3/5

    By Battsman33
    Overall I like the app but there are significant sound issues. The voice is way too quiet if listening to music, and if you turn the music down the voice gets softer as well so that is no help. There are sometimes notification tones also that help you not miss the prompt to run or walk, but sometimes they work and sometimes not. I've tried different settings but there seems to be no rhyme or reason to when they work and when they don't. Please fix this.
  • I enjoy the app but 4/5

    By smarie1230
    I wish there was something for Apple Watch. I run at the gym usually so my watch keeps more accurate info then the pedometer on my phone.
  • Not tracking accurately 1/5

    By harristhomas12
    It does not track accurately so I feel like I have to run on a treadmill to see my stats. I’ve moved on and now that I have an idea of how the program works I am doing it myself.
  • No Apple Watch App 1/5

    By Terrell G
    I purchased this because it said there was an Apple Watch app to go along with it. That has been determined to be false! I will be requesting a refund!
  • Me encanta 5/5

    By Reinaldo83
    Me encanta la aplicación, sobre todo que es solo 3 veces a la semana, 30min cada día. La aplicación es divertida puedes usar distintos entrenadores que van diciéndote cuando correr o cuanto caminar. Puedes escuchar tu propio playlist porque se come con Apple Music y es perfecto! Piensa que si lo vas a comprar es porque vas hacerlo! SUERTE!
  • Worthless for me 1/5

    By rfloyd42
    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! 5/5

    By Shelly1964
    Have only been using it for two weeks but I already feels difference on the treadmill!
  • Great for some but limiting 3/5

    By Camicky
    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 5/5

    By Mda2019
    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...
  • Helped to recharge my workouts! 5/5

    By Cindy Winslow 31
    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!!!

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