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

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 3.5.1

- Add “Skip” feature to sign-in process

iPhone Screenshots

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Apple Watch

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Customer Reviews

Got me from zero to 30 minutes of running

Love, love, love this app. I was a complete couch potato and starting to feel older than my 47 years until I discovered this program. I started back in Feb 2016, and after a few false starts I finally finished! I can now run 30 minutes without stopping and will be participating in a 5k in Nov. Everything about this app is great. It's simple and easy to use. You can choose your trainer's voice, and the audio cues are clear. Tracking your progress is a snap, and you can "redo" runs if needed. It records your walk & run distances, plus your avg walk & run pace. Unlike others, I had absolutely no technical problems on my iPhone 6s. This is a time based program, so most newbies will not be able to run a full 5k by the end of the program (30 minute run), but it will get you well on your way. I used this app along with Runkeeper (and a Wahoo Tickr) and RunTempo for cadence.


At first this app was great, but since then I've discovered a few frustrating quirks… there's no place that I can easily compare my progress day to day. I have to keep track of it by hand if I want to see my progress over time without flipping back-and-forth between days. Also, my friend and I have both had problems with our app recording our pace accurately. For example, if my running spurt is fixed at a minute and 30 seconds, and the app says my average running pace is 10 minutes per mile, then I should have run a further distance then yesterday's running pace which was for the exact same time but supposedly two minutes slower. However, it sometimes reads the inverse. And then today, for whatever reason, the app stopped giving me my audio cues. This has never been a problem, but now one of my runs is off and it messes up my whole progress log. In summary, okay as a timer, but I would guess that there are more accurate apps out there for pace and distance.

Sounds/Alerts not working

Ever since the first update that began asking for users to sign in, and now continuing through the most recent update as well, this app doesn't recognize my notification settings. It repeatedly tells me that I have my notifcations off when in fact I have every possible notification ON including the sounds. It tried to take me to my settings over and over which continue to show that everything is ON. If my phone is locked, I don't get any alerts as to when to run or walk, but if my phone isn't locked it just keeps telling me the notifications aren't on. What's the point in using it if I have to stare at the screen the whole time I'm running to track what I'm supposed to do??? What a terrible update that ruined a good thing that used to work perfectly for years. I hope they fix this issue in the next update... please!!!!

Couch to 5K® - Running App, Training Coach and GPS Tracker
View in iTunes
Offers Apple Watch App for iPhone
  • $1.99
  • Category: Health & Fitness
  • Updated:
  • Version: 3.5.1
  • Size: 98.6 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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