Get off the couch and get running with the OFFICIAL Couch to 5K® training app! 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!
WINNER of the 2012 Appy Award for best Healthcare & Fitness App!
• Training plan designed by Active.com 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 Active.com 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
"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
"Active.com’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
Get more information about the Couch to 5K app here: http://www.active.com/mobile/couch-to-5k-app
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: MobileSupport@activenetwork.com We would love to hear from you.
Once you purchase the app, it is yours to keep. It does not expire after 9 weeks.
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. https://itunes.apple.com/us/app/5k-to-10k/id526458735!
- Bug fixes and performance improvements.
Ratings and Reviews
Great for beginners and veterans
This app was the best $1 I ever spent. It’s perfect for getting up and moving. I mainly do strength workouts for bodybuilding, but I absolutely love working these 3 small cardio sessions into my workout plan. You feel great and it really helps removing that last bit of pesky body fat around your love handles and your mid section. So if your looking to get fit or looking to get some more cardio into that workout schedule I can 100% recommend this app!
Good on the iPhone, horrible on the Apple Watch
The iPhone app is so good - it’s allowing me to start running, which I honestly thought would never happen.
That said, the Apple Watch app is so disappointing it actually made me angry. I have the GPS + LTS version Watch, and still I need to have my phone in close range - meaning I can’t go for a run without my phone. The Watch app is basically an extended screen so that you can look at the time left for the current phase without taking out your actual phone from your pocket - not much more than that.
It doesn’t even have a proper integration with HealthKit. It makes me wonder why it even exists at all. Massive missed opportunity - I would gladly pay for the app again if I could go for a run just with my watch and no phone.
Latest release is a step back.
I did this a few years ago but things went downhill. I recently started again and have been going well.
The app is basically pretty good.
A few niggles. When selecting music by album you can see album title but not artist, so you get a big list of “Greatest Hits”. The music starts quiet then explodes when you get the first notification, so you have to try to turn it down as you run. If you want to share at the end you can’t review your time and distance before you do.
The latest release has not only not fixed these, it has decided that since I have completed the program before, it will default to “free run”. It used to default to the next run after the latest one I completed, i.e. if I last did week 3 run 2, it would default to week 3 run 3 even though I did it already (in 2014). This means I need to go into the log to check which run is next. Again, annoying.
Otherwise it seems to do what it says quite well.
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Privacy practices may vary, for example, based on the features you use or your age. Learn More
- Active Network, LLC
- 228 MB
- Health & Fitness
- Requires iOS 10.0 or later.
- iPod touch
- Requires iOS 10.0 or later.
- Age Rating
- This app may use your location even when it isn't open, which can decrease battery life.
- © Active Network, LLC
Up to six family members will be able to use this app with Family Sharing enabled.