C25K® Couch to 5K Run Trainer 4+

Couch to 5K Running Coach

Zen Labs

    • 4.7 • 9.6K Ratings
    • Free
    • Offers In-App Purchases


■ The OFFICIAL C25K® (Couch to 5K) program with millions of success stories!
■ Official partners and featured on FITBIT and SAMSUNG smart watches!
■ Featured on The New York Times, Los Angeles Times, The Washington Post, The Guardian, The Huffington Post, Men's Fitness, Forbes, Mashable, Glamour Magazine, Popsugar Fitness, CBS News, NBC News, Macworld, Cosmopolitan, The Verge, Lifehacker, WebMD and many more!

"C25K is easy to use, as you would hope for a beginner app." - New York Times

"Daily programs that alternate between short bursts of walking and running until you're ready to go the distance." - Forbes

"One of the highest-rated health and fitness apps... A modest, realistic workout schedule." - Men's Fitness

Our community is our priority. Questions? Comments? Suggestions? See why our community has made us the #1 5K training app. contactus@zenlabsfitness.com

≈ Real-Life Inspirational Transformations ≈
◎ Over 175,000 Likes and 1500 Success Photos at facebook.com/c25kfree
◎ Our community inspires one another (and inspires us!) everyday. Hear their amazing stories.

"In this last year I have lost 97 lbs, gotten off insulin and 9 other medications, completed the C25K running app and started the 10k app. Life is a blessing." - Diana

“I went from a size 16 to a size 7. I tell anyone I can about the app. because it was nothing short of a life changer.” - Amber

"I'm now down 50 pounds from when I began C25K in August. I've gone through the program 3 times increasing my speed by a half MPH each time." - Claire

C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks.

The proven C25K program was designed for inexperienced runners who are just beginning. The plan's structure prevents new runners from giving up and challenges them to continue moving forward. C25K works because it starts with a mix of running and walking, gradually building up strength and stamina.

≈ Less is More ≈
◎ Easy to learn. Just press start!
◎ Ideal for first-time runners
◎ 30 minutes a day, 3 days a week, 8 weeks total. Millions have finished their first 5K. You will too!

≈ Features ≈
◉ Convenient audio coach and alerts
◉ Map your run at the end of your workout!
◉ Free Podcast Bits offers personalized playlists of podcast clips
◉ Light and dark modes
◉ Health app integration
◉ Free iPad integration for indoor treadmills
◉ Listen to your own favorite music and playlists while you train
◉ Integrated with Facebook, Twitter, and Instagram
◉ Access to our forums with thousands of veterans and newcomers starting the app. Join the community and meet other runners!

≈ NEW Zen Unlimited Pass - Try it for free! ≈
◉ Award winning music curated from top DJ's!
◉ Scientifically proven to increase motivation by 35%
◉ Unlimited access to all pro features across ALL Zen Labs Fitness apps
◉ Unlock calories, distance, Apple watch integration, and more
◉ One subscription unlocks all our apps!

≈ Connect ≈
Facebook: @C25Kfree
Twitter: @C25Kfree
Instagram: @officialc25k
Hashtag: #C25K

Zen Labs is a proud supporter of the National Breast Cancer Coalition. breastcancerdeadline2020.org

Subscription pricing and terms:

The subscription will automatically renew unless turned off in your iTunes Account Settings at least 24 hours before current period ends. You can go to your iTunes Account settings to manage your subscription and turn off auto-renew. Your iTunes Account will be charged when the purchase is confirmed. If you subscribe before your free trial ends, the rest of your free trial period will be forfeited as soon as your purchase is confirmed.

Privacy Policy & Terms of Use:

Legal Disclaimer

This app and any information given by it or by Zen Labs LLC are for educational purposes only. You should always consult your healthcare provider before beginning any fitness program.

C25K® is a registered trademark of Zen Labs LLC

What’s New

Version 5.3.14

◎ New Apple Watch App
◎ Minor bug fixes and optimization

Our community is our number one priority. We answer each and every email. Most of our updates have been suggestions from our community. Questions? Comments? Suggestions? See why our community has made us the #1 5K training app. contactus@zenlabsfitness.com

Ratings and Reviews

4.7 out of 5
9.6K Ratings

9.6K Ratings

Cowdu ,

It worked for me

I never thought it would, having never been a runner, but this so worked for me. Initially I found the first steps of running very difficult and lived for the walking periods but with the app's challenge I found I could do more and more running. Like most people I suppose, I got stuck at week 6 where you run for much more than you walk, but I stuck with it and repeated that week. There was no way that I could have imagined running for 30 minutes when I first started, so give it a go and live for the challenge. Just a heads up: finishing the eight weeks doesn't actually mean that you have run 5k, only that you have run nonstop for 30 mins. If you're like me, this means that you're a couple of minutes off 5k...I must be a slow runner! This is no bother, your achievement is still immense and real.

Mr.Pete.M ,

Good app, works well

I’ve used this quite a few times as I do keep restarting! If you’re starting out get a cheap arm strap for your phone and this works great. I have to say, I wouldn’t bother with the subscription for just this app though - Runkeeper or Strava would seem better once you’ve got going. There’s 2 niggles I have - the worst is in week 4, there’s a huge jump in the running interval vs week 3-definitely needs fixing or another week added between as if you don’t watch out you can damage yourself overdoing it. The other is that if you set the “needs your location “ permission to always allow then it seems to use battery more, whereas I set it to “only allow whilst using” which works fine but the app keeps asking you to change it every time you start a run. If it could accept “only allow whilst using”(which is hopefully all it needs anyway) then this would be much better.

oooooollsllllllJkndisozjhs ,

I can run for 30 mins now!!

When a session was too hard, I just ran as much as I could and repeated the session on another day, until I could do it. Maybe the app could say something to encourage those who might stop entirely if they cannot complete one session? This happened about three or four times. There are so many reasons why running is difficult some days, you just have to be patient and kind to yourself.
My map only seemed to track me selectively so it would often only show part of my run - not a big deal but it would be nice if it showed all of it. I wonder why it did this?
Thank you for a great app - I have never been very sporty. I wish I had been trained to run like this when I was at school (I’m 37).

App Privacy

The developer, Zen Labs, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Health & Fitness
  • Location
  • Contact Info
  • Identifiers
  • Usage Data
  • Diagnostics

Privacy practices may vary based on, for example, the features you use or your age. Learn More


  • Family Sharing

    Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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