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Couch to 5K® - Running App and Training Coach

By Active Network, LLC

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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: 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 3.5.3

– Remove ads.


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Customer Reviews

Love it! Some suggestions, but basically perfect. ❤️

This program changed my life. In general, I love this app! Everything about it--it's taken me to places I never thought I'd reach in a million years and it makes me want to continue running past the 5k achievement. I love that it monitors your time so you aren't constantly checking and can focus solely on the run. It would be perfect if a) it would still work properly while the phone is locked or the app is on in the background, and b) if it weren't so easy to accidentally skip ahead in the run when trying to skip a song. A suggestion I would make would be to provide some guidance for when someone falls off track. I got sick for a week and a half and repeated my last workout, but two days later went to do the next one and had to take a few breaks--week 6, day 2, and the first time I've had to stop a running segment. Maybe that's my own responsibility to gauge, though. Would still appreciate some more concrete in-app advice. Also--very, very occasionally, I think mine is either quiet or skips the notification because I've missed some, but truly only a handful of times and my phone's storage is nearly full, so it's probably my own issue. But I LOVE THIS PROGRAM!!! I struggled to do 3 minutes when I started and was able to do 20 straight minutes one month later. I love it.

Also - wish the music didn't stop when the workout stops!

You can do it!!

The only time I usually run is if someone is chasing me, with that being said I've lost 88 pounds in the past few years and have managed to keep it off with diet alone, however, I worked this hard and I don't want to be "skinny fat" forever. I love the discipline that comes with running and getting to be outdoors (especially since I'm in an 8-5 office job). This makes it incredibly easy to learn how to doesn't focus on distance, it focuses you on teaching you to be able to run a certain amount of time. It slowly weans you into longer running times. I love it. I look forward to every run and slowly seeing my progress (and seeing what it does to my body physically!)

A few changes

A huge improvement to be made is to allow users to access a specific playlist in their music library rather than the general library. The first time I used this app, I was fighting to get through the workout because the app kept choosing classical music for me to run to. Not very motivating. When I play my iTunes playlist and the app (sans music) simultaneously, I can barely hear the trainer.

Also, it would be nice to repeat a session without restarting the program.

It would make this app a 5 ⭐️ if you could make these changes.

Couch to 5K® - Running App and Training Coach
View in iTunes
Offers Apple Watch App for iPhone
  • $2.99
  • Category: Health & Fitness
  • Updated:
  • Version: 3.5.3
  • Size: 95.5 MB
  • Apple Watch: Yes
  • Language: English
  • Seller:

Compatibility: Requires iOS 8.0 or later. Compatible with iPhone, iPad, and iPod touch.

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