Opening the iTunes Store.If iTunes doesn’t open, click the iTunes icon in your Dock or on your Windows desktop.Progress Indicator
Opening the iBooks Store.If iBooks doesn't open, click the iBooks app in your Dock.Progress Indicator

iTunes is the world's easiest way to organize and add to your digital media collection.

We are unable to find iTunes on your computer. To buy and download Couch to 5K® - Running App, Training Coach and GPS Tracker by Active Network, LLC, get iTunes now.

Do you already have iTunes? Click I Have iTunes to open it now.

I Have iTunes Free Download
iTunes for Mac + PC

Couch to 5K® - Running App, Training Coach and GPS Tracker

By Active Network, LLC

Open iTunes to buy and download apps.


Get off the couch and get running with the OFFICIAL Couch to 5K® training app from! 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!

• 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.

What's New in Version 3.3.6

- Added the ability to search for friends and edit your profile.

iPhone Screenshot

iPhone Screenshot 1
iPhone Screenshot 2
iPhone Screenshot 3
iPhone Screenshot 4
iPhone Screenshot 5

Customer Reviews

Fantastic motivator!

Some of you might wonder why I've give such a fantastic title but only 4 stars. This is the reason. I would recommend this app to anyone who like me hated running but decided that actually less coach potatoing and more exercise is need in my life. Only takes 30min a day/3 days per week. The app allows you to play music from your phone collection whilst the app runs tracking your progress and stats on gps. Now for the reason I've given a minus 1 star. The inbuilt voice telling you when to walk or run or speed walk, most of the time does her job. But randomly (at least 3 times a week - for me) she doesn't queue my speed. So I'll be walking along thinking this is a long warm up 5min and look at my phone and sure enough I should have been running for at least 2-3min. You can go back and fast forward which has been a help. But it does get frustrating when that happens. So an absolute fantastic app, but developers you need to tweek. So this time round its 4 stars for me. Happy running and definitely buy the app!

Brilliant app

I love that I can listen to my own music, get buzzes on my wrist with the AppleWatch to remind me to change from a jogging to walking interval, little motivational messages… I’m just really pleased with this app. I’ve truly gone from couch to 5k (I just got to 5k this past week and, counting my warm up and cool down, am passed it). I’ve been running with this every 2nd day and some weights on off-days and lost about 20lbs in just over a month – one of the benefits of having extra to lose. Looking forward to keeping up this habit and finally getting healthy in my life… permanently.

Great app...some small bugs

This app (along with the Clean9 detox) has changed my life. Gone from the couch for years to running 2.5 mi per day. Have lost a stone and feel amazing. 3 things keep it from being 5⭐️'s- 1) it doesn't seem to do vibrate prompts on my 6+ 2) it loses its voice prompts and goes silent which when coupled with lack of vibration means it's hard to know when to start/stop, and 3) the running programme is implemented rigidly- I would like to be able to customise it. Some of the jumps from week to week I found to be too big. That said, love the concept and it's well implemented.

Couch to 5K® - Running App, Training Coach and GPS Tracker
View In iTunes
  • £1.49
  • Category: Health & Fitness
  • Updated:
  • Version: 3.3.6
  • Size: 44.6 MB
  • Language: English
  • Developer:

Compatibility: Requires iOS 7.0 or later. Compatible with iPhone, iPad, and iPod touch. This app is optimised for iPhone 5.

Customer Ratings

Current Version:
All Versions: