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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 3.6.1

Bug fixing


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Customer Reviews

Great program, bad app

Program is excellent. Took me from being someone who never exercises to being able to run 3 miles nonstop with ease. However the notifications and cues are abominable. How hard is it to get this to work??? This has been the #1 complaint with the app from the beginning. I don't even play music or use headphones, it's too much of a hassle--just keep my phone volume up, nothing plugged in, no music and it's still awful. Volume varies wildly. Halfway cue comes in at random, not halfway times--sometimes multiple times a run. The cues start doing a weird echo chamber thing and workout sections overlap. It's impossible to change the volume of the trainer unless you catch it while the trainer is talking. Why are the trainer and background cues even two different volume settings??? The u/x on this app is ridiculous.

But it's great for getting you to start the frustration helps get your heart rate up

Great app but not on the Apple Watch

This program is amazing. If you're truly a couch potato, you may have to do week one twice, but if you stick with it, it really is great. It's really easy to use on the phone and I haven't had any problems with the voice commands like other people have. I really wish the Apple Watch app was better though. The time doesn't sync well with the time on the phone and you need your phone with you to do the exercises. I was really hoping I could just use my watch and leave my phone at home because the Watch now has a gps on it. If they fixed the Apple Watch app, it would definitely deserve 5 stars!

Best App Ever

Eleven years ago I was running 5 miles/day, nearly every day. Then I met my future wife and didn't run 50 feet for ten years.

Last summer I (very skeptically) installed Couch to 5K. At first I was frustrated because like every old athlete I wanted to do more than the app was pushing me to do. But, by sticking with it those first couple weeks I got back in running shape.

A month later I surpassed the app levels and hit three miles, then five. This is far and away the best app I've ever used. It delivers as promised and I couldn't be happier.

SIDEBAR: I'm back using Couch to 5K again because my youngest boy decided a sucker punch to "tough" dad's gut was a good idea. A double hernia surgery and recovery has me starting slow again. But Couch to 5K is pushing me in just the right ways.

Couch to 5K® - Running App and Training Coach
View in iTunes
Offers Apple Watch App for iPhone
  • $2.99
  • Category: Health & Fitness
  • Updated:
  • Version: 3.6.1
  • Size: 102 MB
  • Apple Watch: Yes
  • Language: English
  • Seller:

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

Customer Ratings

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