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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 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

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Customer Reviews

Terrible. Has gone significantly downhill

Several years ago I used this app to get back into running. Now I've moved to Texas and wanted to do some interval training to get used to the hot summers. So I re-downloaded this and am sorely disappointed. The trainer volume is practically a whisper. Even with my volume turned all the way up, music off, and trainer turned up. It is also inconsistent--when my run started today, despite having everything at top volume, I couldn't hear her tell me to run. I had to go back into settings on my first walk, change the volume on the trainer down and then re-set it at the top to get it to whisper to me when to run.

The "disable auto lock" feature is also broken. It worked for a couple runs and then allowed my screen to lock on my run today. After I awkwardly put my password back in while walking, I went back into settings and determined that the option was still selected, just not working. I had to turn it off and turn it back on again to get THAT to work too. This is double annoying because the trainer doesn't even whisper at me when the phone is locked.

I'm getting to the point of frustration with this app where it's not even worth using. I used to recommend it all the time to my friends who want to start to run, but now that I've had experience with the "updated" version of the app, I will not be recommending it again!

I like the app, but...

...the trainer audio prompts are spotty at best. I have all of the settings set as directed and it's still anyone's best guess as to whether or not there will be any audio prompts for the workout. The only prompt I get reliably is the very first one when you select the workout and start with the warm up. The only way to fix this is to go back in, select a different trainer, and then go back to your preferred trainer. This is not something I can do while running. Back at the beginning, the runs were short and I'd try to fix it during the walk. Now that there are no walk intervals, I have to do without. I'm far enough into the program that I can make it work. I'd rather it worked like it was supposed to, though. Especially on an app you purchase.

There is no rhyme or reason to when the prompts work and when they don't. This week they didn't work on day 1, did work on day 2, and didn't work on day 3. I didn't change anything in the app or my phone's settings.

The "friend" function has also never worked. It will not send friend requests nor remember that you sent one. That would have been a nice feature.

I've been thinking about what next and was considering the 5K to 10K app, but I think I'll just stick with MapMyRun instead. I'd give it 5 stars for concept, 2 stars for function - three stars overall.

So far so good

I have a condition that causes horrible joint swelling even when I do the mild walk. I need to build my strength and learn how to endure the pain and inflammation as Battle nutritionally and some exercise. Anyway… Considering that I went almost 2 miles for three days in a row it's a miracle that I can still walk. That being said I think this is a great way for people who are very out of shape or have a limitation to get started without hurting themselves. I was a runner before my condition and my injuries and I still think this would've been perfect for breaking into running and doing five case.

Couch to 5K® - Running App, Training Coach and GPS Tracker
View In iTunes
  • $1.99
  • Category: Health & Fitness
  • Updated:
  • Version: 3.3.6
  • Size: 44.6 MB
  • Language: English
  • Seller:

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

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